As runners and triathletes, we know we need top-notch running equipment we can depend on, namely our athletic footwear. We also know that if there are defects in those shoes such as crooked heel counters, loosely glued midsoles, underinflated shock absorbing pockets, and so on, our chances for injury will increase. This article will explain why running shoes with manufacturer's defects and excessive mileage can physically hurt runners, and ultimately take you away from the sport you love.

• Check the shoes right out of the box. Put the shoes on a flat surface and hold the top of the shoe while rocking it in and out. The shoes should remain even and should not roll. If they are new and they roll, they won't stop your foot from rolling from side to side, and may buckle during use causing an injury.
• Is the heel counter straight? The small stitched rectangular area in the back of the shoe should be straight and sturdy when you hold both shoes at eye level.
• Be sure that the midsole of the shoe is securely glued into the uppers. To test it, hold the shoe, and try to separate the uppers from the midsole of the shoe. If it pulls apart at all, and it is brand new, it has a defect.
• The upper should be glued straight into the sole.
• Eyelets should be even.
• Air pockets and gel pockets must be evenly inflated because if they are too soft they collapse to cause your foot to excessively roll in.
• Look at how the shoe is wearing during the entire life of the shoe.

A good running shoe lasts 300-500 miles. Your mileage could be less if your shoe gets wet like, when you run in a hot, humid environment; or if you get caught in the rain. The average runner who runs 30 miles a week with normal wear and tear can expect to have a shoe life of about 10-15 weeks. Put a date somewhere on your shoes so that you are sure to know how long you have been using them to prevent running on worn out sneakers. Be sure to periodically check your shoes for signs of premature wear as shoes that are out of alignment can no longer keep your foot and leg in a neutral position.

If a shoe tilts inward it will have a tendency to cause your foot to pronate more than necessary throughout the stance phase. This could lead to injuries such as shin splints, patellar tendonitis at the knee, and iliotibial friction syndrome in the thigh region. If a shoe tilts out, it may prevent pronation and prolong supination. This may lead to stress fractures in the foot and leg as well as anterior knee pain. Either way, the results may be disastrous to your training program.

Long distance runners know that mileage increases dramatically while they are training for a peak race. However, it is not unusual for manufacturers to suddenly discontinue shoe models and you will find your trusty shoe is unavailable for the big race. Therefore, it makes sense to buy an extra pair before a long training program. Check the shoes for defects. Then, put on 40 to 50 dry miles on the shoes, and put them away in the closet. They will be broken in, but fresh for the big race.

By the way, a more expensive shoe is not necessarily a better built shoe, so carefully inspect running shoes before you purchase them. Also, after purchasing the shoes, check them for excessive wear throughout the whole life of the shoe.