Training Tips from The Athletes Foot

The team at the Athletes Foot Albury have pulled together some tips for you to get the best out of your footwear while you train and take part in the Hume Bank City2City RunWalk. For further information and tips, visit their website at The Athletes Foot Albury. 

Whether this is your first event or you are a seasoned runner, one of the most important items you need to start training is the proper footwear.

We want to ensure that you begin your training on the right foot (pun intended) so here are some helpful tips to consider before you head out to pound the pavement:

  • Shoes are designed and made to fit different foot shapes and biomechanical tendencies. If you purchased your shoes because they looked great and didn’t have them fitted to you then you may be in the wrong shoe, and this could potentially do you more harm than good
  • Shoes don’t last forever. Your shoes should be no more than 12 months old, we recommend checking your shoes at the 6-8 month mark. Even if they are barely worn and have sat in the cupboard, unfortunately, shoes have a ‘shelf life’ too. Don’t know how to check if they need replacing?
  • Is the outsole (tread) worn out? This is a pretty good indication that your shoes are done and dusted.
  • In the midsole is where the majority of your main technology lies and this compresses over time. Does it have cracks all over it, how much ‘bounce back’ does it have?
  • Does the upper feel snug or has it stretched and is all sloppy on your foot?

If you are unsure you can always bring them in to The Athletes Foot, Albury and we will assess them for you.


It is a good idea to purchase your shoes with plenty of lead-time before the race with the possibility of replacing them as required. You should try to have run at least 30kms in your new pair if you’re replacing them.

You may choose to wear a lighter weight option for speed/interval training and for race day. These shoes may be purchased closer to the event, but should always be worn in beforehand.

Your feet will swell during exercise so it is important to allow room at the toe for this to happen.

Don’t try anything new on race day. You should train using the socks and lacing techniques that you will be using on race day. That way if you need to make any adjustments needed before the big day.

Click here for more footwear and training tips