Several different runners have told me over the years that I need to rotate my shoes. In my mind, it made sense, so I did it, but I never really researched it.
But now a study has finally been published in the Scandinavian Journal of Medicine & Science in Sports that finds this result to be supported by the data. In fact, they find that running in two or more pairs of shoes throughout the week can lower your risk of injury by 39% compared to runners who wore a single pair of shoes.
These researchers gathered information on training volume, injury rate, cross-training, shoe usage and other variables from 264 adult recreational runners over 22 weeks. They defined a “running-related injury” as “a physical pain or complaint located at the lower limbs or lower back region, sustained during or as a result of running practice and impeding planned running activity for at least one day.”
During the study, 87 runners suffered at least one injury. Of the 264 runners, 116 were classified as single-shoe wearers; runners in this group did 91% of their mileage in the same shoe, and ran in an average of 1.3 pairs of shoes during the study. The other 148 were classified as multiple-shoe wearers; runners in this group tended to have a main shoe, which they wore for an average of 58% of their mileage, but they rotated among an average of 3.6 pairs of shoes for their training during the study.
The researchers found that the multiple-shoe wearers had a 39% lower risk of injury during the study period than the single-shoe wearers. The researchers concluded that this could be because different shoes distribute the impact forces of running differently, thereby lessening the strain on any given tissue.
As the researchers put it, “the concomitant use of different pairs of running shoes will provide alternation in the running pattern and vary external and active forces on the lower legs during running activity. Whether the reduced [injury] risk can be ascribed to alternation of different shoe characteristics, such as midsole densities, structures or geometries cannot be determined from these results and warrants future research.”
Supporting this idea of reducing injury risk by varying tissue loads, the researchers also found that runners who reported more cross-training had a lower incidence of injury. I try to cross-train one to two days a week (the elliptical or the bike–I’m not a swimmer). I also try to strength train multiple days a week even if it is only for 15-20 minutes a session.
Puppy Tip from Control Unleashed: Simply calling your dog out of position can be used to reinforce the ‘stay’ command, per the Premack principle, if your dog prefers motion to staying still. It may actually be more rewarding to just get up than to get the treat!
The pups say Merry Christmas!
Quote of the Day:
“your mistakes are turning points, see that and choose to do it differently next time.” – Jessica from todaywasmeaningful
So this week I made these Pumpkin Truffles again.
They were good. They were gone in a jiffy from my office kitchen when I brought them in this morning. However, I just don’t think they make the cut for my recipe book. I’ll have to explain my process to you at some point. You will laugh at me. It’s okay. I’ve accepted it.
On another note, I really, really enjoyed this bread! The consistency was awesome! I think I would make it again sans raisins and use it as sandwich bread. Although, this loaf was great if you wanted raisin toast with eggs for dinner. Just sayin’.
Oatmeal Raisin American Loaf Bread
- 3/4 cup water
- 3/4 cup rolled oats
- 2 3/4 cups bread flour, plus extra for work surface
- 2 teaspoons table salt
- 1 cup milk, warm (110 degrees)
- 2 tablespoons unsalted butter, melted
- 3 tablespoons honey
- 1 package rapid-rise yeast
- 3/4 cup raisins
- 1 tablespoon bread flour for dusting raisins
1. Bring water to boil in small sauce pan. Add oats; cook to soften slightly, about 90 seconds. Set aside.
2. Adjust oven rack to low position and heat oven to 200*. Once oven temperature reaches 200*, maintain heat 10 minutes, then turn off oven heat.
3. Mix cooked oatmeal, flour, and salt in bowl of standing mixer fitted with dough hook. Mix milk, butter, honey, and yeast together in a small bowl. Turn mixer to low and slowly add liquid. When dough comes together, increase speed to medium and mix until dough is smooth and satiny, stopping machine two or three times to scrape dough from hook if necessary, about 10 minutes. Meanwhile, toss raisins with 1 tablespoon flour. Turn dough onto lightly floured work surface; knead in raisins while kneading dough to form smooth, round ball, about 15 seconds.
4. Place dough in very lightly oiled bowl, rubbing dough around bowl to lightly coat. Cover bowl with plastic wrap; place in warm oven until dough doubles in size, 40 to 50 minutes.
5. Form dough into loaf by gently pressing the dough into a rectangle, one inch thick and no wider than the length of the loaf pan. Next, roll the dough firmly into a cylinder, pressing with your fingers to make sure the dough sticks to itself. Turn dough seam side up and pinch it closed. Place dough in greased 9-by-5-by-3-inch loaf pan and press gently so dough touches all four sides of pan.
6. Cover with plastic wrap; set aside in warm spot until dough almost doubles in size, 20 to 30 minutes. Heat oven to 350*, placing empty loaf pan on bottom rack. Bring 2 cups water to boil.
7. Remove plastic wrap from loaf pan. Place pan in oven, immediately pouring heated water into empty loaf pan; close oven door. Bake about 40 to 50 minutes. Remove bread from pan, transfer to a wire rack, and cool to room temperature. Slice and serve.
Courtesy of Cook’s Illustrated