A 5'3 Perspective

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When To Retire Your Running Shoes [Plus a HIIT Workout That Will Kick Your Butt]

Knowing when to replace my running shoes is always a mystery to me. Should I base my decision on kilometers logged? Holes in the toes? Worn tread? After some research, here are my suggestions.

The holes in the toes are making me believe these shoes are on their way out!

The holes in the toes are making me believe these shoes are on their way out!

A general rule of thumb is to change your shoes approximately every 500 km (which is just over 300 miles). Now this distance depends on a few variables. The first is the weight of the runner – the heavier you are, the quicker you will wear out your sneakers. Next consider the efficiency of your stride. If you land hard on your heels with each step, for example, you’re going to wear through shoes more quickly than someone with a lighter technique. Finally, consider the cushioning of the shoes. A minimalist shoe that begins with less padding will wear out quicker than a more supportive shoe.

If you’re not sold on miles logged as an indicator of when you’ll need to replace your runners, there are some other variables to consider. The surface and terrain have a huge impact on the longevity of your shoes. A treadmill trainer will be able to rack up more miles than a concrete runner due to the cushioning of the terrain. Another red flag is worm tread on the soles. If it’s basically flat along bottom of the shoe and the tread is worn out— it’s time.  Some runners may notice an uneven wearing pattern on the soles of their shoes, this doesn’t mean that you should wait for the entire tread to be worn out, it just means that you are a heavier runner on one side.

Personally, I use my body to tell me when I’ve worn through a pair of shoes. If you’re used to pain-frees training – and all of a sudden you experience knee, back, foot, or shin pain – consider that a sign.

To increase the lifespan of your sneakers, try rotating between two pairs. By giving running shoes a day or two off the cushion will relax and keep it’s structure longer, but more importantly, you are changing up the way your foot is stressed based on the design of the shoe. Interchanging between a minimalist shoe and a structured shoe will not only increase the longevity of both pairs, but also help train your feet and improve your stride efficiency.

Now that you’ve got an idea of when to retire your running shoes, here’s a High Intensity Interval Training workout that will put them to good use.  HIIT Treadmill WorkoutFor your sprints you will want to go as fast as you possibly can on the treadmill. After 30 seconds, jump off the treadmill (to the side) or straddle it while the belt continues to move at your sprinting pace. This ensures that you don’t waste any time resetting the pace between each sprint. You may get some funny looks if you do this workout at the gym, but I promise you it is worth it.

Have a wonderful day!

xo Lauren



Fabulous Finds Friday: The Half Marathon Edition

Up until this year, I have never put so much thought into workout gear. I used to choose my sneaker based on colour and my clothing based on looks, but when you’re hitting the pavement at least three times a week and racking up the miles (I’ve already ran 176km since the beginning of the year), fit and function start to take precedent. Today I want to share with you some of my favourite fitness products that help make my runs easier.

Fabulous Finds Friday Fitness1. Double Layer Running Room socks – If you are an avid runner, walker, or stepper, you NEED these. Say goodbye to blisters because the double layer technology works great to prevent blisters and absorb sweat. The two layer rub against each other instead of your foot so you don’t feel any pain. I cannot get enough of these – once you switch you’ll never go back.

2. Lululemon Run: Bundle Up Jacket – When you are training through the Winter, finding clothing that keeps you warm but breathable is a challenge. This jacket has a detachable hood and front so you can wear it on really cold days and slightly warmer ones. Even after long runs I can guarantee that this coat won’t ride up. Although it isn’t exactly waterproof, I have had no issues running in serious snow storms while wearing it – though I wouldn’t recommend using it for rainy runs. My only issue with this jacket is that the sleeves are seriously long but it is really easy to roll them up. Oh and it is on sale for $129.

3. Polar RS300X Heart Rate Monitor – I don’t think you can really appreciate how incredible this little device is until you use it. After a few hints to Neil, I received the Polar RS300X for Christmas. I love knowing how hard I am working and how quickly my body can recover – it helps me put my workouts into perspective. Also the stop watch feature is great for timing my runs and knowing the calorie burn of your workouts is a fun perk. I know that I am not even scratching the surface on the featured that this heart rate monitor has but even still I love it and I hate working out without it.

4. Mizuno Wave Elixir 8 – As you may of may not know, I have been on a quest to find the perfect running shoe to get me through my half marathon training. Ever since I was young I have had terrible shin splints that act up any time I run. I probably got them from years of competitive figure skating and dance but they never really healed. When I got serious about running I started to notice the pain creeping back, and with a vengeance. I decided that I was going to bite the bullet and shell out some serious cash to get the perfect pair of shoes to support my body on my long runs. After trying a pair of Saucony’s, which gave me horrible blood blisters, and a pair of Ascis, which made my spins and calves feel even worse, I was happy to stumble upon a new shipment on Mizuno’s which contained the Wave Elixir 8s. These sneakers remind me of my Nike Free’s but with a little extra support, which is necessary for my pronating, low arched feet. So far I have used them on the treadmill twice (just in case I had to bring them back) and they feel great. I am so excited to take these outside when the paths dry up a bit!

What are your favourite fitness finds this year?

Happy Friday!!

xo Lauren