Gallagher Fitness Resources

Tag: shoes

  • Logging

    Keeping track of exercise sessions and how we feel during exercise allows us to see improvement, helps us learn to avoid mistakes that lead to injury and helps us stay accountable and consistent. Logging can also be a great source of inspiration, both to yourself and to others.

    More on logging:

    • Provides information on how weather conditions, clothes, shoes and food affect exercise
    • Provides information on favorite places to exercise
    • A “journal of your journey” says John “The Penguin” Bingham
    • No matter where you are at this moment, a year from now you will have traveled to a new place
    • Helps you track physical and emotional change
    • Allows you to feel great enjoyment and accomplishment looking over past experiences
    • What may seem like trivial data today can be the basis for analyzing progress or meeting challenges in the future
    • Reflections on times when things went well often lead to future success in meeting your goals
    • Allows you to analyze what led up to an injury or less-than-satisfactory performance
    • Past problems can help you make powerful changes – if you have the right information written down
    • The accounts of your successes can often lead to more success
    • One of the main reasons why we don’t log is because we don’t want to know the truth!

    Tip from the Big Cat Kahuna:

    • Secure homework slips onto an 8 ½ by 11-inch sheet (4 weeks per sheet)
    • Record actual minutes walked or run each day and total your minutes at the end of the week
    • Leave space after each week to write notes: weather, time of day, route, shoes, how you felt, what you wore, who you went with, what you learned, goals, etc.
    • Have fun!

  • When should I replace my shoes?

    Q: I have a question about shoes. Specifically, when do I replace them? How long are they good to run in before they begin to break down? I know when I feel like I should get new shoes but is there an average shoe-life time if I’m running 4 days a week from 5-15 miles each time?

    A: Thanks for your shoe inquiry. The industry standard for replacing shoes is 350-500 miles. Some get the upper range, some get the lower range. At 120 pounds, I break mine down in 350 due to my biomechanics.

    In addition to biomechanics, other factors influencing shoe replacement may include: 
    Ball-of-foot, arch, heel, shin, knee, or hip aches; surfaces you run on; shoe type; original quality; other activities the shoes are used for; exposure to extreme temperatures and general care of the shoes.

    Here’s the info you provided: 4 days a week from 5-15 miles each time. 
    And here’s the math: 
    4×5=20 miles/wk = 80 miles/month x5 months = 400 miles. 
    4×10=40 miles/wk = 160 miles/month x2.5 months = 400 miles.

    So your shoe-life range at 5-10 miles per day is 2.5 to 5 months. 

    Hope this helps. Thanks again!