How do you know when your running shoes are wearing out? It's pretty straightforward, right? Well, no. It's often the case that the shoe looks perfectly fine outwardly, but the inner support or cushioning has worn, meaning the runner might be more prone to injury. Of course, it all depends on the individual runner, and I should also say that I'm talking about conventional running shoes here, rather than 'barefoot' type shoes. Experts say that a pair of running shoes should be changed after about 500 miles. I, having some biomechanical issues and being what those in the trade like to refer to as a 'heavy runner', can only get about 350-400 miles out of a shoe before I start to notice a pattern of pain: cramps across the arch of my foot (if I had an arch, that is) and a burning sensation running up my calves. So, it is with a sigh that I shall begin the search for a new pair - for the ASICS Gel Foundation shoes which do such a good job of keeping me injury-free are not cheap. Hopefully I'll find a bargain. The autumn is often a great time to buy new running shoes, because suppliers reduce the spring/summer range to make way for the new season's stock. So, as long as you don't mind running in last season's colours, you can often get a good deal.
The autumn and winter are my favourite seasons for running: it's so much nicer to run when it's cooler. There are a few things worth investing in, though, to make running at this time of year easier and safer, especially if you're running in the dark. I occasionally have to fit in runs at night, and although I'm running in a well lit area, the glare of oncoming headlights means that it can be hard to see the pavement directly in front of me, so a head torch is useful. It makes me more visible to traffic, too. There are lots on the market to choose from; I opted for a basic one, because I really don't need lots of fancy strobing options - having taken a nasty tumble whilst running earlier this year, I just want to stay upright.
Another bit of kit I've invested in after many years of wearing a disgusting holey old knitted pair is proper running gloves. My new Ronhill gloves are fluorescent orange, with reflective logos. They're not too thick, and they dry quickly. As long as I don't look at them for too long my eyes should be just fine.
Speaking of eyes, a good pair of sunglasses is a must if you're running on sunny winter days. Last year, I discovered that I had some UV damage to my retinas, which the optician suggested was a result of spending a lot of time outdoors. Although I was wearing sunglasses to run, they weren't ideal for running, and they let in a lot of light as they slipped down my sweaty old face, so I saved up and bought myself some proper sports prescription glasses, which wrap around, and don't slip. Your eyes are important, people. Make sure you look after them.
One other item of clothing I've acquired this year which should see me through the winter and beyond is my BAM Enduro leggings. I had these for my birthday a few months ago (thanks Mum and Dad!), and they are by far the best running legwear I've ever worn. They're made from heavyweight bamboo jersey, and they're super comfortable in all sorts of weather conditions. They're also ethically made from a sustainable material. Check out the website for more details: www.bambooclothing.co.uk .
