With the gyms closed, sports cancelled and rec centres shut – it’s time to move to plan B!
We are fortunate to live in a time of online classes, tutorials, fitness aps, blogs and Youtube channels. But before you start – it is key to ensure you have the right tools… from the ground up!
Having activity specific footwear is crucial to your performance and enjoyment. You can’t go running a 5k in your Archie’s and you shouldn’t be lifting weights in your Hoka One Ones. There are reasons shoes are designed for specific exercises, and usually they’re pretty logical.
Most of us are not training to be Olympic medallists (if you are, sorry and we can’t wait to watch you next year). The majority of us are simply wanting to keep active and enjoy some fresh air during this uncertain time.
We have been getting lots of questions and many people wanting to update their footwear before the lockdowns progress. Which brings me to my first point.
When was the last time you updated your workout shoes?
Unfortunately, as high tech as they are, runners don’t last forever. The foam that makes up the midsole of your shoe and feels so good underfoot is bearing the brunt of your run. Repetitively. Often on concrete. For km after km.
Eventually it wears down and can no longer bounce back. If they are feeling flat, they are no longer protecting your body from the force and you are at risk of injury. This is why we recommend updating your shoe on average every 600-800km.
When we run we displace 5-12 times our body weight through our feet. Running shoes are designed to protect our bodies from the full force of this impact. But in doing this, they compress. Rebound time for foam can be up to 48 hours. If you run a lot we recommend you have a few pairs you can rotate through. This ensures longevity of the shoe, protects you from injury and in the long run will give you more bang (or kilometres) for your buck. Learn more about shoe rotation here.
Is your shoe right for your activity?
As much as we love running, we understand that not everyone shares our enthusiasm. Which is why we make sure we offer a wide range of styles to support all activities.
But the basics are:
Weight lifting = flat shoes for stability. The lower your centre of gravity the more stable you are. Do not wear your full volume running shoes with ultra-plush soles and extra arch support. If you lose your balance and roll off the side whilst holding heavy weights… you can imagine what comes next.
Classes; eg HIIT, Body Attack, Boxing, Routines = Something light weight that won’t restrict movement. Some cushioning is good, but again not as much as your full volume running shoes. We recommend looking at something with increased lateral (side) stability if you are doing exercises that have you moving side to side. This is to protect your ankles from rolling.
Beginner Runner = If you are looking to get into running you should look for a comfortable, cushioned full volume runner. By this we mean avoid anything that is advertised as lightweight or race as this is something you would progress to once you have conditioned your body to the repetitive movements and increased strain.
You could have a running shoe that doubles as your workout shoe – many of us do. We understand that it is not always realistic to have a different pair of shoes for every exercise. The important things are that you listen to your body, you take notice of the niggles and pains and you act early. You’ve heard the old saying “no pain no gain”. We don’t subscribe to that. Pain isn’t always “normal”. Pain is there for a reason; it tells you when something is wrong.
Advanced runner = Alternate between full volume and a lighter weight runner depending on your distance. If you are training for an event, ensure you have added your event day runners into your rotation 4-6 weeks before an event.
More detailed info here: How to get your shoes race ready
Pro runner = Lightweight and race runners such as a carbon plate model for better propulsion. Chances are though – if you’re a professional runner you’ve worn your fair share of runners in your time. So let us know when you’re ready for a fresh pair!
Don’t go too hard too fast
If you are new to running it is important to not go too hard too fast. We understand the temptation to compensate on the lost gym classes and sport games with extra runs. But you need to build up your distances and intensity slowly to ensure you are conditioning your body and giving it time to adapt.
But you are in luck! Not only are we big running nerds and love nothing more than taking the time to talk to you about every little facet of shoes and running… But there are MILLIONS of free resources out there to help you go from spud to stud with your running game.
Below are some of our favourites health aps and resources:
C25K (Couch to 5k, great for beginners)
Garmin Connect (ap)
Nike Run Club (ap)
Map My Run (ap)
Yoga & Pilates
Yoga with Adriene (YouTube)
Boho Beautiful (YouTube)
Centr (free 6 week)
Remember: At this point in time our stores are still open and we are still here to help. Even if our stores do close under heightened lockdown laws; we will still be here. Working from home, jogging round the block, doing yoga in our living room, weighted lunges with the milk bottles and tricep dips on the bath. We’re all in this together, but we are passionate about ensuring we come out of this together; happy, healthy and raring to go.
If you have any other questions – whether they be shoe, accessory, running or resource related. Please feel free to contact us via phone, email, live chat and in-store for as long as possible.