During my running course last month, we spent an entire session talking about running shoes.
Yes, a whole session. At first, I thought, “Surely we’re overreacting… they’re just shoes.”
But wow. Once the instructor broke down the science behind running injuries, cushioning, shoe lifespan, and different running mechanics, it all clicked. Women stop running every single year because of injuries — and one of the top culprits?
👉 Wearing the wrong shoes.
And honestly… we’ve all been there. Buying the pretty pair. Wearing old, worn-out shoes for “one more month.” Picking something because it was on sale. Running in gym trainers instead of actual running shoes. (Guilty!)
But here’s the truth every beginner to intermediate runner should know:
1. The Right Shoes Reduce Injury (massively)
Your shoes are your shock absorbers.
If the cushioning is worn, too soft, too firm, or simply wrong for you, that force goes straight into your knees, hips, and lower back.
Getting the wrong type of shoe for your stride (for example, stability when you need neutral) can also throw off your alignment and lead to niggles like:
- shin splints
- plantar fasciitis
- IT band pain
- sore knees
- ankle tweaks
Most of these are preventable with the right footwear.
2. Your running style is unique
One of the biggest lessons I learned from this course is that:
“Running starts at the feet.”
Everyone lands differently – heel strike, mid-foot, forefoot – and everyone’s gait has its own natural movement.
This is why it’s absolutely worth going to a running store to get your running style checked.
Most running shops do this, and the information is GOLD.
3. Running shoes don’t last as long as you think
This one surprised me most.
The average lifespan?
👉 500–800 km (about 300–500 miles)
But it depends on:
- your weight
- the surfaces you run on
- the cushioning level
- your running technique
- weather conditions
- shoe model and foam type
A quick way to calculate:
If you run 10 km twice a week, that’s 20 km/week → your shoes last about 6–8 months.
Or, even easier:
📱 Most running apps let you log your shoe purchase date and will track mileage for you. A total game changer!
4. The “Flow-Phase” Every Runner Should Do With New Shoes
Never switch shoes instantly.
Your body needs time to adjust to new cushioning, new structure, and a fresh stack height (the drop… another thing I had never considered before this course!).
Do this instead:
- Week 1 → 1 short run in new shoes, rest in old
- Week 2 → 50/50 split
- Week 3 → Mostly new shoes
- Week 4 → Fully transitioned
This prevents calf tightness, Achilles irritation, and general “my legs feel weird” sensations.
Quick Note for My Tuscany Run Retreat Ladies…
This came up recently on our retreat calls!
Many women get excited (understandably!) and want to buy new shoes just for Tuscany.
And because we run on a mix of surfaces – trail, gravel, cobblestones, forest paths – I often recommend trail shoes for extra grip and confidence.
BUT…
Please buy them at least ONE MONTH in advance.
Break them in slowly.
Let your feet adjust.
Alternate your runs.
Yes, I always pack blister plasters…
…but we’d really rather not need to get them out either! 😉
