避免在避难到位时疯狂疯狂social distancing那many exercisers have skipped the gym (if they even had a choice) in favor of running for some much-needed每日步骤和新鲜空气。
And it's not just thefitness accounts in your Instagram feed：根据2020年3月的调查runrepeat.com.那people who were running just once or twice a week before the novel coronavirus pandemic increased their weekly efforts by 117 percent, logging more than three runs per week on average in lockdown.
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跑步那after all, is a relatively cheap way to get your cardio in and get outside — and you don't need much equipment to get started. Sure, the right outfit might make you feel like a track star in the making, but going for a run in your old basketball shorts and a T-shirt probably isn't going to伤害。
但是，你可能会在一双旧的运动鞋中跑到你没有穿过的旧运动鞋。
“虽然穿着错误的跑步鞋可能不会直接造成伤害，但它肯定可以成为其他变量的贡献因素，例如跑步者的个人力学和培训方案，”Jolan Browne, PT, DPT，Nyu Langone的骨科中心的高级物理治疗师和矫形专家。
One aspect of a runner's mechanics that some shoes are designed to control is the amount your feet pronate or roll inward. "Some pronation is required for normal shock absorption as you contact the ground, but too much or too little can put a runner at risk for injury," Browne says.
如果你穿着旧鞋子会发生什么
Research is limited and inconclusive when it comes to actually documenting injuries due to running in old sneakers.
2009年10月的一个小学生英国运动医学杂志发现跑步者稍微改变了他们的立场和身体定位，因为它们在不知不觉中改编了他们的形式，以适应旧的运动鞋的磨损缓冲，这一直被认为导致脚上的压力更大（和潜在伤害）。
“一台已经登录的几千英里的跑鞋它不会像一个新的对一样响应，缓冲或支持，”Greg Laraia，在纽约的定制物理治疗中的运动培训师和跑步顾问。
That lack of responsiveness, cushion and support is cause for concern: Overuse injuries, such as tendonitis, can occur when you train in an older pair of shoes if the lack of cushion doesn't provide enough support when your steps land. In some runners, that can even result in over-pronation, Browne explains, which "over time can make a runner more prone to injury at the knee, foot, ankle or hip."
但是2011年8月的一个小学生研究BMC Research Notes发现newrunning shoes can cause more pressure on the feet, too, potentially because they haven't been broken in yet, according to the researchers.
仍然 - 无论是谨慎的谨慎还是由于鞋类公司的令人信服的营销 - 专家普遍建议更换你的跑步运动员every 300 to 500 miles, or every four to six months.
“Unfortunately, most shoes have a shelf life: Not only is it the number of miles, but the amount of time you've owned them before the foam ages," Laraia says.
Browne使用一个方程来定制该建议更多：在更换踢球之前，您应该在您应该运行的里程数量划分75,000。例如，对于155磅的跑步者，这将意味着每484英里的新鞋。
Tip
Divide 75,000 by your body weight. That's how often, in miles, you should replace your running sneakers.
How to Tell if You Need New Shoes
即使你没有勤勉地追踪你的鞋子上里程（如果你没有担心 - 很多跑步者忘记！），仍然存在视觉提示，表明何时是替换运动鞋的时间。
“检查底部：如果踏板已经消失，那可能是时候了，”洛拉娅说。“如果你觉得你有着每一步都在地上冲击 - 但是当你拿到鞋子时觉得它 - 或者如果你穿着支持鞋，感觉你的拱门变得疼痛，那可能是时候更换它们了。“
脚痛他补充说，小腿紧绷也迹象表明，您的脚正在努力工作，吸收更多的跑步影响。
Have more真的有多糟糕问题？我们有答案！
What to Know Before Buying a New Pair
If all signs point to new sneakers, consider shopping at a local running store where a specialist can help you determine how much you pronate and pick a sneaker with enough support to propel you through your workouts while避免受伤。
“A shoe that is too firm, such as a motion-control shoe, may potentially limit pronation too much, contributing to high-force injuries such as stress fractures andshin splints那“Browne says.
“On the other hand, running in a shoe that does not have enough support, such as a minimalist shoe, could lead to an excessive amount of pronation, which is associated with injuries such aspatellofemoral pain(or runner's knee), plantar fasciitis and iliotibial band syndrome," she adds.
Consider the terrain you'll be running on, too. "Shoes are all designed for a specific need: to make you faster on each surface," Laraia says. Trail shoes are typically bulkier, with more protection against uneven surfaces, and are often waterproof, for example.
当你的脚最大时，试着在下午晚些时候或晚上购物。布朗说，这样做会帮助您避免购买太小的一对，这往往会导致许多跑步者的水疱。
“大多数运行的鞋店将让您在短时间内尝试鞋子，以确定它们是否舒适，”她补充道。“跑步鞋应该舒适，不应该需要'在'时期的破坏。”
通过拯救它们，帮助伸长跑步运动员的生活：运行。“跑步鞋专门设计为最有效的跑步运动，”布朗说，“虽然交叉训练鞋具有也允许横向运动的特征，例如举重或进行锻炼类。”
So, How Bad Is It Really to Run in Old Shoes?
Even if you're not sure how long your enthusiasm for your new exercise kick will last, you're not doing yourself any favors by running in an old pair of shoes, even if it's for atreadmill run或在你的街区周围慢跑。
“对于刚刚开始或返回跑步的跑步者来说，他们最好的选择是从一双新的鞋子开始，最好是从商店里有一个试用期，以测试鞋子的舒适性，”布朗说。
“从一对新的开始允许您确切地了解您放入的里程，所以您知道何时更换它们，他们将对您的脚最大限度地减少训练中的伤害，”她说。
In other words: Investing in a new pair of shoes can only help, and it will increase your chances of making running a long-term habit.
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