Change your running shoes on a regular basis.

Many runners in training get injuries from overtraining.  Overtraining can be over use of not just your body, but also your shoes.

I use orthotics on a regular basis.  I remove the liner in the shoe to install my orthotics.  When I put the orthotics in my shoe, I write the date with a magic marker.  This helps me keep track of how many miles I have on each pair of shoes.  I use a GPS watch and keep track of my weekly miles and try to change my shoes every 150 to 200 miles because I am on the large side (6’0 and 200 lbs).  If you are smaller you may be able to make them last longer, but make sure to listen to your body, and change those shoes when you need to!

When you get new shoes, don’t throw the old ones out yet.  Save them in case the new ones are soaking wet (sometimes this happens when you go swimming with your sneakers on!).  You can also substitute your shoes – running sneakers make great walking around shoes!  Just be careful – if they start to smell from too many running swims and sweat – your wife may have other plans for those shoes!