My Dad’s Two Cents: Running Shoes, Carb Loading, and More

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It’s been a while since we’ve heard from my dad. But that’s my fault, not his. This post has been sitting in my inbox for 3+ months. So let’s show him a little extra love this time so that he doesn’t fire me and find a new blog to write for. ~ Sharon

Life is Better in Running Shoes

I had previously noted that when I started running my first pair of running shoes were high top sneakers, which obviously were not well suited for long distance running. A few weeks after I joined my high school track and cross-country team my teammates suggested that I purchase a better pair of running shoes. I was told to go to a store that specialized in athletic footwear.

It was nothing like the stores we have today. Back then there were only a few brands of shoes available, with Adidas being the most popular (Nike did not even exist at that point in time). The shoes I bought had a rather hard rubber sole. After buying these shoes (not Adidas) I took them to my local shoemaker and had him add rubber heels to the shoes. I was told to do this to provide better protection for my legs. I wore these shoes for quite a while and even had the heels and soles replaced once or twice. I think that I wore those shoes my entire sophomore year of high school.

As running boomed in the 70’s and 80’s, more and more running shoe manufacturers appeared in the market. Each offered different innovations and tried to address various aspects of running injuries. Over time I have worn the shoes of many different shoe companies. Each time I buy a new pair of shoes it is a new adventure. I look for a shoe that best suits my unique running style. I think that everyone’s style is unique and what works for your running partner may not work for you. I usually pair the shoe with some type of insert to get the best match. It usually takes me about an hour as I try on shoes and run around the store to see how they feel. They have to give me the right combination of cushioning and flexibility.

I would like to add a few additional thoughts regarding running shoes. There is a rule of thumb that says replace your running shoes every 400-500 miles (Rule number 19 from Runners World “The 25 Golden Rules of Running”). This is due to the breakdown of the materials that are used to provide cushioning and make up the sole of the shoe. I do not keep track of the miles I run. I tend to judge by the wear on the sole of the shoe. When I can see more than just a little of the second layer of the sole of the shoe it is time to replace it. (After writing this I decided it was time to check my shoes and found that I had worn a hole in the tip of the sole. I guess it is time to replace them.)

You should not wear your running shoes for regular walking. Your walking gait is different than your running gait and you will probably wear out your shoes faster. I recommend that you only buy your running shoes from stores that specialize in athletic or running gear. They will probably have sales personnel that actually know more than just a little about running shoes and they may be able to guide you to the best shoe for your running style. When you go to buy a new pair of shoes, bring your old ones with you. By looking at the wear pattern they can learn a lot about your running style and recommend a shoe that is best suited for you.

One final note regarding shoes. I was taught that part of my race preparation should be to double knot my shoelaces. This reduces the potential for them to get loose or untied during the race. Another technique we were taught was to put a strip of adhesive or athletic tape over the bow. That will also help secure the laces and prevent them from loosening.

You Are What You Eat?

I was taught that I should run on an empty stomach. Rule number 3 from Runners World “The 25 Golden Rules of Running” says wait two hours after a meal before running. My experience has been that if I a eat a heavy meal less than two hours before running I am more likely to experience nausea and other types of stomach discomfort. I have always been reluctant to try to eat anything during a run or long race. I know that there are all sorts of supplements out there that runners consume during a long race and I should probably try some of them. If you are using these supplements remember, do not experiment with new supplements for the first time during a race.

To some extent I expect that these supplements are intended to combat a phenomenon known as “hitting the wall.” This is something that usually occurs around the 18 mile mark in a long race. Studies have shown that the human body can store enough energy to support running 18 miles. At that point you run out of energy and the remainder of the race can be quite difficult to finish. This is part of the reason behind “carb loading.” Scandinavian studies performed in 1967 showed that cramming down carbs following a period of carb depletion increased the energy storage capability. Current thinking is that simply emphasizing carbs a few days before a race may have the same effect. Remember, carb loading is intended to address an issue during long (greater than 18 miles) races. Carb loading for a 5K or 10K race will not help.

Next time I will discuss the advances in electronic gadgets and how they have impacted the runner.

How often do you replace your running shoes?

Do you run on an empty stomach or do you eat before a run?

Do you want my dad’s two cents on your running question? Contact him at Dad{at}MommyRunsIt{dot}com. And for more great advice and information, be sure to check out his other posts!

Albert is the proud father of Mommy Runs It’s owner Sharon Wilhelm. He has degrees in Nuclear and Mechanical Engineering and is a licensed Professional Engineer in Florida and is also certified as a Project Management Professional. He started running as a sophomore in high school (Oct 1964), and never stopped. In high school and college he was a middle of the pack runner. He hit his peak as a runner in the first 10 years after graduating college. Though never achieving a champion performance, he ran some decent times (5K – 16:58, 5 mi – 27:07, 6 mi – 33:00, 10K – 34:58, 13.1 mi – 1:36, 20 mi – 2:20:51, marathon – 3:37:48).  Currently he runs primarily to maintain a level of physical fitness. He hopes that when he retires in a few years he will be able to increase his training and return to competitive running.  His secret (not so secret any more) ambition is to be a high school track coach; not to produce champion runners, but to instill the love of running in these young people and pass on his experience.