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      5 Signs You’ve Bought The Wrong Running Shoes

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      Raise your hand if you’ve been a victim of this? We’ve all done it, promise. Running shoes should not be chosen based on colour, sale price or even the size you think you are (you’re generally half a size bigger). If you happen to have bought the wrong running shoes, don’t keep wearing them! You will only end up hurting yourself and “hate running”. Here’s how to know when to let the wrong shoes go…

      1. You have to keep adjusting your running shoes

      Look, running never feels amazing for the first couple kms. Your body takes a bit of time to warm up and find its rhythm. However, if you have to keep adjusting the shoe, retying the laces and in general trying to make the shoe feel “more comfortable” that is not ideal. If any part of your foot goes numb or there is chafing or if you develop “sore spots” the shoe most likely does not fit you the way it should.

      2. Your running shoes never “break in”

      There’s a theory that new running shoes need to be broken in. The truth is, running shoes are not like your sleek new stilettos. And you should not be okay with constant blistering. Your running shoes should be comfortable right away! However, they will be the most comfortable two to three weeks into owning them. That’s when the cushioning begins to respond and adapt to your foot strike pattern. The upper will also start to fit and flex to your foot.

      READ MORE: 18 New Running Shoes To Help You Run Faster And Farther In 2024

      3. There’s fraying on the inside heel

      Early breakdown of the heel is an example of wearing the wrong size shoe. For example, your ankle keeps pushing out and causes friction on the run. You can try correct this by retying your shoelaces to provide greater support, preventing the heel and ankle from “escaping the shoe”.

      4. Side wear and tear on your running shoes

      If your shoe sole is still in great/newish condition, but the sides of the shoes start wearing through, it could mean you’re wearing the wrong size shoe. Often we measure by length, but width is also important and there are certain shoes better suited to wider or more narrow feet.

      5. Black toenails

      You should not be getting a black toenail or losing toenails for any distance under a marathon (even then, not cool).

      What causes black toenails? When the tip of the nail bed repeatedly interacts with the front wall or top of the shoe it causes bruising. This leads to blistering and the nail lifting off the bed.

      READ MORE: Maximise Your Runs With These Tips From The Pros

      It’s not your running shoes, it’s your socks!

      Lower-cut socks can also wear down the inside cushioning and material before their time, so consider higher-length socks if you start to notice the back of the shoe coming undone. Not wearing the right socks can also cause blisters.

      How To Prevent Buying the Wrong Shoe

      Visit a proper running store (not just your local sports shop) and get your feet analysed before buying a pair of shoes.

      You need to check your gait, your arch, your foot size and whether you might have a pronation of sorts.

      Get the right shoe(s) for the type of running you’re doing. Some shoes are made for short, sharp running and others are designed for marathon distances. They give you different kinds of support and bounce. More

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      The New Balance Fresh Foam X 1080 Might Be The Bounciest Running Shoe We’ve Tried

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      When it comes to running, a number of factors come into play that determine how much you’ll get out of that 5K sprint (or let’s be honest – light jog). There’s how well you hold yourself – too far forward and you’ll be going slowly, too far back and it’s the same. There’s your cadence, pace and other measurable variables. But one that only gets measured by how much pain you experience? Your bouncy running shoe. Too tight and you’ll cramp. If it’s too loose, you’ll get no support. Too soft and you’ll hurt your knees. But we have found a winner! 

      When shopping for a running shoe, we know we need to look at arch support, ankle support and something light and springy. The *new* New Balance Fresh Foam X 1080 delivers all that and then some. It’s incredibly light and so bouncy you’d be forgiven for thinking you’re walking on reinforced marshmallows.

      New Balance Fresh Foam X 1080

      The Specs

      Get comfort for your feet with this shoe. It cushions the foot perfectly, while still being versatile for everyday life. A midsole is built for smooth transitions from the landing to push-off (so you’re flying) and a second-skin style mesh upper provides breathability that’s supportive around the ankle. Plus, choose your preferred fit, from a standard shoe or wider shoe.

      READ MORE: How Do You Know When It’s Time To Replace Your Running Shoes?

      What it’s good for 

      Touted as your go-to everyday shoe, this gorgeous runner goes beyond cradling your foot while trying to ace your next PB. It’s been designed to be worn while running errands, shopping, walking, the whole nine yards. “As a mostly barefoot person (hello, WFH attire), I relished this shoe in all its softness as I padded around the house and did my morning walks. Light and airy, it also looks great with a pair of jeans and a plain white top,” says Michelle October, WH Features Ed. 

      READ MORE: The ASICS GEL-KAYANO™ 30: The Shoe That Will Make You Love Running Again

      We tried the New Balance Fresh Foam X 1080

      WH Features Editor Michelle October took the shoes for a run.

      “The shoe is next-level bouncy and responsive on the road. I tried it out on a run and felt like I was flying through my route. Because the shoe is so soft, I expected it to have minimal support around the ankle – I have weak ones – but that wasn’t the case. The forefoot is reinforced and ultra-supportive, making it perfect for long runs. It’s also got a light, airy upper that leaves your foot able to breathe as you take on your run. I loved that it gave me back what I pounded into the pavement and the bounce back definitely takes a load off your knees when running. Overall, a shoe I’d buy in an instant.”  More

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      Maximise Your Runs With These Tips From The Pros

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      Running, while being a go-to workout for scores of women, can be a tough sport to tackle. There’s the question of how to plan your runs when training for a race, how to cross-train so your runs are faster, and how to score new PBs. But even with all of that, motivation can flag, leading to less running. Since that’s the least optimal scenario, we chatted to the pros on how to maximise your runs.

      And to make it worth your while, why not join #Run4Avos? You don’t have to run for a bag of the fruit – it’s all about getting amped about your runs again. Through the Nedbank Running Club’s #Run4Avos campaign, you can take part in weekly challenges and up your game. Join #Run4Avos on Strava and join in on the fun.

      Here, tips from the pros on how to maximise your runs.

      Meet the experts

      Adele Broodryk is a professional runner and 2023 Comrades Marathon second-place finisher.

      Fikile Mbuthuma is a seasoned Comrades Marathon competitor, having completed a whopping 19 races.

      Get motivated

      Get your kit

      While shopping for new fitness clothes is truly a great way to feel motivated to run again, you don’t have to. “Every evening before a training session, I put all my training clothes out. So when I wake I can just put it on and get going,” says Adele Broodryk, professional runner and 2023 Comrades Marathon second-place finisher.

      Plan your runs

      “As I am a pre-planner, dotting every session to come down on a weekly calendar really helps. This way, I can tick them off as they are completed. And who doesn’t like it when lists are marked off as completed?” says Broodryk.

      Use the 15-minute rule

      “Often we opt out of a session due to not “feeling it” or “feeling tired”, but I have found that when pushing through those 15 minutes, I tend to have my best workouts,” says Adele Broodryk.

      “On the other hand, if I still feel that “zoned out” feeling after the 15 minutes, I will then cancel the workout. This can be an indication of my body being tired or overtraining starting to take place.”

      Maximise your runs

      Get it done

      The best way to make sure you stick to your running plan is to just get it done. “Make your run the first thing you do to start your day,” says Fikile Mbuthuma, 19-time Comrades Marathon finisher. “Morning runs can easily become your important daily task. The run also helps energize the mind and body preparing for the day ahead.”

      Stick to the plan

      “Stick to the pre-planned paces! If a run is set out as an “easy” run, keep it that way!” says Broodryk. Going too hard can result in burnout, which would impede your progress anyway. Keep it simple.

      Get in on cross-training

      Do hill sprints

      “One of the easiest ways to power your legs is to run uphill or on a steep. This is a great way to build leg strength,” says Mbuthuma. Try running upstairs or on an incline on the treadmill in short bursts to power up those quads and glutes. This will help you go farther and faster in your regular runs.

      Add strength training

      “Never underestimate the power of strength training. This will help power you in a run, assisting your running efficiency and speed,” says Broodryk. Looking to add to your routine? Follow these pro-certified tips. More

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      The ASICS GEL-KAYANO™ 30: The Shoe That Will Make You Love Running Again

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      Runners, rejoice! ASICS has just launched the GEL-KAYANO™ 30 shoe, the most comfortable stability running shoe featuring brand-new technologies to provide runners with adaptive stability and unprecedented comfort during every step.

      4D Guidance System

      With its new 4D GUIDANCE SYSTEM™, the GEL-KAYANO™ 30 provides adaptive stability and unprecedented comfort during every step. The 4D GUIDANCE SYSTEM™ works with the movement of your body to provide support when you need it most, so you can run worry-free.

      In addition to the 4D GUIDANCE SYSTEM™, the GEL-KAYANO™ 30 also features new PureGEL™ technology for the softest landings ever. PureGEL™ is strategically integrated in the midsole to deliver enhanced shock absorption and smoother transitions.

      The GEL-KAYANO™ 30 also has 20 percent more of the lightweight FF BLAST™ PLUS ECO cushioning and a 4mm increase in stack height, which further improve the comfort level of the shoe.

      As Rohan van der Zwet, Senior Product Marketing Manager at ASICS EMEA, says, “The GEL-KAYANO™ shoe has been a crowd favourite for many years, and quite frankly is a legend in our product range. We know the stereotypes that stability shoes have faced over the years: clunky, ugly, and simply not comfortable. That’s why we’re excited to celebrate the 30th anniversary of the GEL-KAYANO™ series with such landmark developments. Through our commitment to ASICS’ unique design philosophy, we’ve been able to develop a shoe that offers the stability that consumers have grown to love from the series and added the comfort that we know is so important to runners. Stability truly never felt better and we’re eager to see runners across the globe experience this with the GEL-KAYANO™ 30 shoes.”

      Shop The GEL-KAYANO™ 30

      From 5Ks to full marathons, the GEL-KAYANO™ 30 shoe is designed to provide advanced stability and softer cushioning properties.  ​

      Engineered stretch knit upper 

      Improves breathability

      External back heel counter 

      Helps keep the foot stable and provides a more comfortable stride

      The GEL-KAYANO™ 30 is available from ASICS retail, online stores and specialists running outlets.

      Is this really the most comfortable stability running shoe? Comfort is subjective, so judge for yourself. Try ASICS’ latest product innovation and tell us how running in ASICS makes you feel. To find out more, please visit asics.com More

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      6 Tips That’ll Help You Get Over The Finish Line Of The Comrades Marathon

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      International water activist Mina Guli recently did a whopping 200 marathons in one year around the globe to raise awareness of the global water crisis we’re facing. 200 marathons? Now that’s a woman with intel, we say. Naturally, we turned to her right before the formidable Comrades Marathon to get her tips on how to get over the finish line, blisters and chaffing be damned.

      “I am not a runner, by any stretch of the imagination,” says Guli. “In fact, when I was younger, I avoided doing any form of exercise. But I realised that to raise awareness for the dire global water crisis, I would have to do something very hard to make a real impact. I have found that these six tips are the only reason I am able to make it through my runs when things get really rotten, and it would be so much easier to give up!”

      Stay in the moment

      Wanna give up because there are still 20 whole kilometres of road left? Take it one kilometre at a time, says Guli. “It is really important to remember this is not a 90km race, it is 1km one step at a time,” she says. “Focus on the kilometre that you are doing and the step that you are taking, really focus on just being there in that moment!”

      Focus on your purpose

      Throughout the race, remind yourself why you signed up for this race. Is it to raise awareness around an issue? Did you want to prove to yourself that you can do difficult things? Focus on this. “It’s very important to think in advance why you are doing this race, what your purpose is! It often helps to write this purpose on your hand or your wrist so that you can easily see it and remind yourself on the route why you are there!”

      Think good things

      You’re tired and everything hurts and you just want to give up. This will happen. To help, channel positive thoughts. “There will always be something that hurts – be real it’s 90km – but equally, there is always something that feels good. Whether it’s your fingers, your hands or even the tip of your nose, focus on that and how good it feels! Remember how powerful your mind is and focus your attention away from the hurt to the parts that feel good!”

      Be grateful

      “Phrase thoughts differently in your mind. Instead of thinking, I have to do this race, rather think how awesome it is to be able to take part in this event,” says Guli. “Say hello and thank you to all of the volunteers along the route who make a race like Comrades Marathon possible. When you give positive energy out, it’s incredible the energy that you get back and the power that this gives to your spirit, your body, your mind and your soul.”

      Get the basics right

      Remember your snacks, hydrate regularly and fuel your body properly with loads of carbs before the race. “You need to ensure that you take on the right fuel to help your body get through an incredible feat like the Comrades Marathon,” says Guli.

      Pick a mantra

      “When things get really tough for me, I remind myself that we CAN do hard things, we are capable of so much for than we realise,” says Guli. “I like to bring in all of the points above into my mantra to keep my head in the right space. [Things like] I am able to do hard things, I stay in the moment, I focus on my purpose, I think about only good things, I am grateful and I fuel my body to the best of my ability throughout the run.” More

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      Train Brilliantly With The Garmin Forerunner® 265 GPS Running Smartwatch

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      Light on the wrist, not on features.

      The Forerunner® 265 smartwatches are the perfect fit for any runner who wants to train harder and PR on race day. The race widget will make sure you’re race-ready with training tips, personalized daily suggested workouts and completion time predictions based on course details, weather and performance.

      Get a training readiness score based on your sleep quality, recovery, training load and more, so you can determine whether it’s a good day to go hard — or take it easy. Wrist-based running dynamics measure cadence, stride length, ground contact time and more. No accessory required.

      Get insight into overall effort with training status — which uses indicators such as HRV status, recent exercise history and performance — and know whether training is productive, peaking or strained. Access free adaptive training plans from Garmin Coach or through the race widget, or you can create your own custom workouts through the Garmin Connect™ app.

      [embedded content]

      READ MORE: The Top South African Road Running Events To Look Out For In 2023

      Run Connected

      Safety and tracking features make it easy to share your location with chosen contacts2. Jam out from your watch. Listen to playlists from Spotify®, Deezer and Amazon Music (premium service required) with your wireless headphones (sold separately). Multi-band GNSS with SatIQ™ technology ensures you get the best positioning accuracy in any environment while also optimizing the device’s battery life.

      3 Key features WH loves about the Forerunner® 265

      Daily suggested workouts – it adapts to match your performance and recovery.

      Race widget – From training tips to weather reports, this watch suggests everything you need to get race-ready.

      Training readiness – You can determine whether it’s a good day to go hard — or take it easy.

      Plus, this watch can track and log your menstrual cycle or pregnancy to get exercise and nutrition education.

      Light, bright and made for any distance. Get the Garmin Forerunner® 265 GPS Running Smartwatch here. More

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      Unlock Your Comfort, Unlock Your City – Aero Glide 

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      AERO GLIDE is a high-cushioned lightweight runner styled to rack up miles with limitless bounce and energy. With an upper construction to keep things light and airy and a premium plushness in the tongue and collar zone, the fit experience and game-changing performance on this shoe is unforgettable.

      New Aero franchise brings lightness, comfort and proven technology to everyday road runs.

      The Aero Glide delivers maxed-out cushioning to rack up the miles. The midsole features Salomon’s Energy Foam technology, which combines EVA and Olefin, absorbs shock and vibrations, and creates a super plush cushioning while still providing great bounce and energy return.

      [embedded content]
      AERO GLIDE | Salomon Road Running

      The result is comfort even after hundreds of miles. The proven rocker geometry, called R.Camber, creates a quick transition every time you touch the ground and keeps you moving forward. The upper of the shoe, made with 32% recycled materials (by weight) keeps your feet dry thanks to a lighter 3D open mesh. The soft padded tongue and collar combine to offer easy step-in and comfort while you run. At just 264 grams, the Aero Glide is the go-to shoe for comfortable, everyday runs.

      Salomon Aero Glide Road Running Shoe

      Everyday running shoes

      Terrain: Road

      Maximum shock absorption

      MIDSOLE: energyFOAM to deliver long-lasting cushion and bouncy energy return.

      A soft padded tongue and collar zone that cradles your foot and ensure maximum comfort 

      Try your new Salomon shoes at one of these events. More

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      Race Fuel: Exactly What You Should Eat And Drink For A Better Race

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      When it comes to race fuel, it’s easy to think just your training should take you over the finish line. But for endurance feats, you need a little food to give your tank more power.

      Raeesa Solwa Mehtar, a biokineticist and running coach, has run multiple marathons, ultra-marathons and several half marathons. Here’s her advice on race fuel; what to eat and drink during the race — plus, what to avoid.

      “Personally, I’d say ditch the gels,” says Raeesa. “Do you feel that energy gels make you feel nauseous, sick or give you stomach issues? I know I do. I’ve run four marathons (all under four hours), one ultra (under six hours) and a couple half marathons and did not use any form of energy gels.” Instead, Raeesa fuels up on real food. “Whole food solubles can easily provide the nutrition and electrolytes needed for long-distance endurance efforts,” she says. Here are her go-to strategies for race fuel that’ll get you across the finish line feeling strong. 

      1. Drink lots of water leading up to race day.

      Your body needs to be thoroughly hydrated on the day of the race. “I usually have small sips of water during the race,” says Raeesa. Per experts, you should drink about two cups of water two hours before your run, then stay hydrated during the run, too. Go with your sweat as an indicator. Sweat is water loss from the body that needs to be replaced, so keep hydrating along with the rate at which you sweat.

      2. Eat a good race-day brekkie.

      “On the morning of the race, I have the same type of meal that I would normally have for breakfast, which is a smoothie,” says Raeesa. “You need to practise your pre-race meal strategy during training. The stomach needs to be trained to handle food during a long run.”

      One Co Ready-To-Drink Smoothie Box

      This selection of healthy, ready-to-go smoothies offers three different flavours in a compact bottle that you can stash in your bike kit or have before and after the race to fuel up.

      3. Replace your body’s electrolytes. 

      After the first 10 kilometres in a race, you need to start replacing electrolytes. “I sip on any form of energy drink, but you could also opt for coconut water, which will provide natural energy, potassium and magnesium,” says Raeesa. Electrolytes could also come from small amounts of food containing salt and sugars, like nuts.

      4. Go bananas!

      Bananas are one of the best energy sources you can have as a runner. They’re a good source of carbs and help prevent cramps. Supporters usually hand out bananas on the side of the road, so grab one.

      5. Pack some padkos.

      “Dates are easy to chew and are higher in sugar and carbs compared to other dried fruit – they’re one of my favourite pre-race snacks,” says Raeesa. “Though certainly not an all-natural, real food, gummy bears or jelly beans contain fast-digesting simple sugars, which will reach the bloodstream quickly, giving you a boost when you need it. Honey may just be nature’s version of a sports gel.”

      You can also make little oat balls as snacks and carry them for homemade, healthy fuel.

      Tropical Mix Snacking Bundle

      Combine these into a delish snack mix or pick and choose the ones you’d like to much on.

      Nanuki Boom Bar Seismic Crunch

      This bar, loaded with sunflower seeds and healthy cornflakes, makes for great race fuel.

      OhMega Macadamia Butter

      Choc-o-block with micronutrients and healthy fats, this delicious snack will keep you going for longer.

      Check out Raeesa’s running woman’s workout for killer abs:

      [embedded content]

      6. Don’t skip the taters.

      A baked potato wedges stand during a marathon or ultra race is like approaching an all-you-can-eat candy stand in the running world. They’re not the easiest things to carry (ew…mashed potato pocket!) but if you come across a stand along the road, grab some munchies for a hit of minerals and sustained energy.

      7. No surprises. 

      Be sure to test these new foods on training runs instead of during a race – just in case your stomach doesn’t react well to them while exercising (#totesawks). If gels do work for you, then, by all means, use them properly: drink enough water, train with gels months before, try different brands to see what suits you best and wash them down with water. More