I’m preparing to run a 5K in a few weeks, so I’ve been hitting the road three times a week (using the Couch to 5K app, which is awesome). Last Monday I went to lace up my running shoes, and discovered that the backs had split:
How did I not notice before? I’m honestly not sure. At any rate, they needed replacing so I set out to buy a new pair. The old ones had two significant downsides: too much cushioning, which I found uncomfortable around my foot; and rubbing at the heels that meant I couldn’t wear them without Band-Aids.
When searching for a new pair, a sales clerk told me that running shoes can wear out this way because of the socks you’re wearing. As you’re running, the socks move against the sneakers and wear them down at the back. I never realized that something as simple as my socks could be damaging my shoes. I also learned that the socks, and not the shoes, could be responsible for the heel rubbing. At the salesperson’s recommendation, I’ve switched to performance socks with a tab at the heel (similar to these ones). Prior to the switch, I was wearing cotton; I thought a thicker sock would offer some protection from the rubbing that I experienced with my old shoes. After changing to the new, less padded sneaker and switching out my socks, I finally have a pair of running shoes that don’t rub. It’s awesome.
Update: I just went for a walk in my new shoes with my old socks, and got the same problem with my heels rubbing as I did with my old shoes. Mind = blown. Note to self: stop buying those six-packs of athletic socks at Costco, they aren’t gonna cut it.