As an adult, I’ve always hated cardio and thought that running “just wasn’t for me” because I’ve struggled to overcome a common and painful problem: shin splints.
Despite enjoying short runs and playing basketball as a kid, I never fully dedicated myself to running later in life and instead fell in love with lifting weights at the gym.
The thought of coming home after a run only to press an ice pack on my shins for an hour and then struggle to walk for days was terribly unpleasant.
But I didn’t know I was making a fundamental mistake that was contributing to the pain, and it’s a common mistake other Australians might be making too.
I was wearing the wrong shoes.
It wasn’t until I tried the new ASICS Gel Kayano 31 that I realized I needed to get rid of my $130 sneakers…and that I would never go back to the brand I once loved.
The ASICS spongy sole, which is made from three different materials, makes you feel like you’re walking on clouds and the design propels you forward with every step.
While wearing the wrong shoes was the cause of my shin splints, Patrick McNamara, a physiotherapist and ASICS ambassador, told FEMAIL that wearing worn-out footwear and running technique are also contributing factors.
I’ve always hated running, especially because it hurts my shins. But over the last month that’s all changed because I realized I was wearing the wrong shoes.
It wasn’t until I received the new ASICS Gel Kayano 31 that I realized I had to get rid of my $130 sneakers. The spongy sole, which is made from three different materials, makes you feel like you’re walking on clouds and the design propels you forward with every step.
Mr McNamara, who is a keen runner, added that the most common cause of shin splints is “a big jump in training load or doing too much too soon”.
“Shin splints often occur when this increased load is combined with poor running technique, weakness in the calf and Achilles tendon, or old, worn-out shoes,” he explained.
‘Each runner will have their own unique circumstances and the ’cause’ of the injury.’
Medial tibial stress syndrome (MTSS), or “shin splints,” is one of the most common injuries among recreational long-distance runners.
Shin splints are pains that occur on the inside of the tibia and are characterized by pain or discomfort when running, hitting, or palpating. It is a common injury that usually persists for weeks or months.
Mr. McNamara raved about the Gel Kayano 31, calling it a great choice for runners because it’s versatile and supportive (pictured)
Despite enjoying short runs and playing basketball as a kid, I never fully dedicated myself to running later in life and instead fell in love with lifting weights at the gym.
How often should you change your shoes?
Mr McNamara revealed how often you should replace your running shoes – and the answer may surprise you.
Frequency is measured in kilometers traveled and depends on the frequency with which you exercise and the intensity of the training.
For some marathon runners this may be as little as six months, but for others it will vary.
“Most runners can expect a running shoe to last between 500 and 800 km. The factor that determines whether a shoe is ready to be replaced or not is not visible wear, but the health of the midsole foam,” McNamara said.
“Over time, the midsole foam becomes more compacted and loses its elasticity. When your shoe starts to feel dull and lifeless, it’s time to replace it.”
Mr. McNamara praised the Gel Kayano 31, calling it a great choice for runners because it is versatile and supportive.
Mr McNamara (left) revealed how often you should replace your running shoes – and the answer may surprise you. The frequency is measured in kilometres run and depends on how often you exercise and the intensity of your workout.
You should have a rotation of three pairs of shoes.
It may also be shocking to some to learn that you need to rotate three pairs of shoes to avoid injury.
“Running is a very repetitive sport and every stride puts the same stress on the same parts of the body,” McNamara said.
‘Injuries occur when a part of the body is repeatedly overloaded beyond what it can tolerate. Each shoe will provide a unique level of cushioning and support, and will subtly vary the stress placed on different parts of the feet and legs when running.
‘Rotating between different shoes helps distribute the load of running across different areas, thereby reducing the risk of overstraining one part of the body and developing an injury.’