With 13 weeks out to the start of the NYC Marathon, I have decided to start a series every Thursday called NYC Marathon Thursdays to get the runners ready and prepared for the greatest and toughest marathon in November.

Currently I am coaching the Children’s Museum Of Manhattan’s NYC Marathon team and I am guiding them along the same way much the same way I will guide you here. If you are not running the NYC Marathon, this is still a reliable source of  information so stay tuned and just apply the ideas and tips to your training and race.

Like I mentioned we are 13 weeks out and if you feel like your shoes are wearing out or are already worn out there is still time to get into that new pair and get them broken in for race day. But we are coming close to that point of no return where if you wait much longer you will not have the time to get those shoes broken in along a gradual process with adequate short miles and long miles broken in.

Running in shoes that are worn out can lead to injury. Many runners I meet are usually at this point and its a tough place to be. Mild pains start to develop and by the time you get into a new pair you are somewhat broken down. Be proactive out there and keep that mile log on your shoes.

So how long should my shoes last? Isn’t this the number one question asked? There are so many theories and ideas and runners will tell you so many different theories. The usual standard is your shoe will last between 300-500 miles. But this could vary on many levels depending on the runner.  Lets explore a few of these ideas.

Heavy runners. If you are a heavy-set runner chances are you will wear out the cushion and support faster than a lighter set person. Keep this in mind and be mindful to your shoes and cushion. Keep that mile log on your shoes and be proactive and be mindful as you start to approach the minimum 300 mark.

Light runners. Light runners will more than likely take their running cushion and support to the limits. They are not putting so much weight with each step and run a bit more efficiently with quicker foot turnover.

Forefoot strikers. Running shoes are designed for the majority of the cushion on the heel but there are forefoot strikers out there. Forefoot strikers will tend to wear out their shoes at a much faster rate than the heel striker. Again, just be mindful as you approach your 300 miles and listen to your body.

Where are you running? Running on Pavement will wear out your shoes faster than a track, a trail or gravel.

Some other ideas to be mindful of…..

How do your shoes look? I am not talking about your shoes being dirty but hoping you can point out excessive wear and tear. Are places on the outsole worn out? Are the heels stretched out? Are the shoes molded to your foot? These are all signs of excessive wear.

How does your body feel? Your body will know when there is little to no cushion left in your shoes. If you notice any pain in your feet, legs, knees, hips or back after a run, chances are you are in need of a new pair of shoes.  If you notice blisters starting to show up in your feet chances are your running shoes are so worn out your feet are starting to move around a little too much.

These are just a few suggestions to help you. We are 13 weeks out and whether you are running this race for fun or chasing a fast race or potential PR, this tip will guide you along to any of those three approaches to the race. Believe me when I say, at Mile 16 as you enter the Queensboro Bridge from Queens into Manhattan you will be glad you took care of business and did everything you could to make sure your shoes are ready. It is the part of the race besides the start line that there are no spectators and all you hear is breathing and shoes!

Leaving the Bronx and heading into Manhattan for the final 5 miles will require every bit of advantage and running with worn out shoes, you will know it when you get here as every step will feel like bricks. Running into Central Park is no joke. The park is hilly and it will add to your torture.

Be proactive today and do a shoe check. You will thank yourself on race day.

“The NYC Marathon. The cannon goes off at the start line and you run into huge crowds in Brooklyn that can make you forget your game plan fast, be smart out there. Brooklyn will deceive you”-Ryan Ruiz