I started running seriously only this year, first week of February. My primary intention was to lost weight to win a game in our office which we gamely called The Biggest Loser. As I haven’t been running seriously all my life then, the shoes I was using then were not really built for running. So when a local sports store went on sale, I immediately bought my first running shoes (which I still use today by the way), Adidas Ignition. It was the cheapest running shoes on that store that I probably just shelled out Php2,200 (or US $46) for it. After joining 5 races and 28Lbs lighter later (nice rhyme), I can feel my shoes suddenly losing its soft cushion. With this condition, I decided it would be best to buy new racing shoes and a trainer shoes, hence I got Nike Free 5.0 and Adidas Supernova Sequence with the intention of using my old running shoes and my Nike as my trainer shoes and Adidas Supernova Sequence as my race shoes. Now the question that goes into my mind and to most newbie runners is when to replace an old running shoes. I scout around the Internet and there seems to be gray areas on when to replace it. I tried looking for a common ground and here’s what I found.

Replace your shoes every 800 kilometers. 800 km limit is more of a guideline than a rule. If you buy a cheap running shoes, you would probably need to replace it after reaching only 300km. As I can easily throw out numbers here like 300km, 500km or 800km, still the best way to know if its time to replace them is to look at your shoes at least once a week. Check the bottom of your shoes for any peeling or cracking. Check the toes and insoles for tears. If you begin to see these signs, its time to buy a new pair or running shoes. Going to Quickly for a quick patching work is NEVER a good idea. Buy a new one, it will make your running experience more comfortable and less prone to accident due to bad running shoes condition.

If you’re not a fan of road running and spend most of your time running on treadmills, the damage on your running shoes might be smaller. Therefore, a treadmill runner may not even need to start checking their shoes until they have run 600 km in them.

Remember that running shoes depend on the rubber and the foam to cushion your feet’s impact against the ground, so when those two things break down, shock is transferred up to your feet and body, causing long-term injury than you realized.

Remember this, replacing your running shoes is significantly more gratifying than not being able to run anymore!

Last week I saw this marketing video from Nike:

I thought its funny how Nike could use naked people wearing only Nike Free 5.0 on their running camp. Having said that, the video really emphasizes a concept called “barefoot training“. I researched about barefoot training and was surprised to know some actually does it to enhance their performance. For instance, some coaches in the US make their track and field team run barefoot on grass to strengthen their feet muscles. This cannot be done using regular running shoes. Nike Free’s core feature is to allow runners to use it as a tool in strengthening feet as weights, dumbbells and similar equipments are used to add strength our arms and limbs. As I’m starting to get really serious in improving my runs, I finally decided to try it myself. I asked first my wife (a non-runner) to try it so that I will have an unbiased and honest answer how it feels using it. She used it to walk/jog for 1km then she headed straight to gym using same shoes. I asked her how it was and here’s her feedback:

- feels comfortable and very relaxing

- you have total control of the shoes, not the shoes controling your movements

- feels like walking barefoot on a soft surface

- doesn’t stress her feet unlike her other shoes

I then used it and proceed to my “secret” training ground *laughs* called DLSU Oval Track . The first time I wore it, indeed it feels comfortable. It fits my feet like a glove and I could probably use it without socks. I run slowly for 2 kilometers and I noticed that its flexibility didn’t hinder my stride. The outsole is grooved so that each inch of my foot can flex as it wishes to:

. Additionally,it made doing lunges so much easier.

My verdict:

Pros

• Flexibility is the name of the game.The shoes mimics running barefoot and it does help you develop better perception of the body weight, support and muscle efforts related to your weight and consequently muscle strength of the lower extremities.
• Comfortable upper section is breathable.
• Extra-ultra light and without any extra padding and support,  they are still comfortable for a feet with wide width like mine.
• Strengthens and trains you feet

Cons

• Does not come in different widths, although it fits just right on my feet. I understand that some with larger than average width may not like it at first.
• I wish they could come up with more colors. The one I have is neon green/krypton-kind of green I thought it would glow in the dark if I turn off all lights. You’ll never see Superman using this.

How I’m going to use this shoes:

First of all, I will never use this on my races. Human feet has evolved so much with the shoes on that I might suffer greatly if I used this on my races. However, I will use this on my speed work/tempo runs to build strength on my muscle feet. I will slowly build my mileage on it so that my feet would become comfortable using it then gradually increase on the distance.

For more info, please do visit the official Nike Free 5.0 website.

Features:

• This running shoe was built for the neutral to under-pronator who requires lightweight cushioning.
• Nike® Free mimics running barefoot on grass, which studies have suggested helps to develop stronger feet.
• 5.0-specific upper provides just enough support while still allowing the foot to move in a natural, efficient and barefoot-like manner.
• Minimal use of seams and internal layers enhance comfort, with or without socks.
• Expansive use of breathable mesh enhances comfort and ventilation.
• Overlays are strategically placed to balance the fit, durability and support of a shoe with the dynamic flexibility of the foot.
• An asymmetrical lacing system and unique tongue construction help to reduce pressure over the top ridge of the foot.
• Molded sockliner mimics the curvature of the foot for a great fit, enhanced comfort and added support.
• Phylite midsole provides a resilient ride and enough durability to double as an outsole, dramatically reducing overall weight.
• Deep Nike Free sipes molded along the length and width of the midsole enhance flexibility and stability.
• Wider sipes, in a women’s specific design, across the forefoot allow for greater engagement of the toes through propulsion for increased muscle activation and a more barefoot-like experience.
• Abrasion-resistant BRS 1000 carbon rubber under the crash pad enhances durability in high-wear areas.
• Waffle outsole provides traction and durability while also encouraging a more neutral and efficient toe-off.