Mike Carrillo can often be found running around Gainesville, volunteering at local races, and masterfully fitting runners in the perfect running shoe at his store, Gainesville Running and Walking. He is a walking encyclopedia of running and footwear information – if you have a question, odds are Mike has an answer. I was able to catch up with Mike between his training for the New York Marathon and his busy store schedule to pick his brain about running, shoes, and training. Enjoy!
Dan: How did you get into the running shoe business? What is your background?
Mike: I grew up in Gainesville and after high school I served in the US Army for several years. Shoes played such a major role in the military that during basic you are fit for proper shoes before you start training. I worked at several specialty shoe stores over the years and became obsessed with shoes. I have shadowed some world renowned Bio-mechanics experts learning how to properly fit and support the foot with proper shoes. I wanted to bring this shoe fitting experience to Gainesville and so a little more than 3 years ago my brother and I opened Gainesville Running and Walking.
Dan: What are some of the most common misconceptions regarding running shoes?
Mike: Here are my top three:
- Vanity. The best looking shoes do not always make the best running shoes. I’m surprised at how many legitimate runners refuse to try a pair of shoes because it’s not the right color or style. So if you’re a fashion-conscious person in life, make this the one aspect in which you give in to health over image.
- Gimmicks. Nike Shox. The initial Shox were marketed directly to runners as a high performance training shoe. Serious runners soon found that they were borderline defective, falling apart within in the first month of use. Worse, many runners began complaining of an array of painful running injuries. The point is, if you see a new, different-looking running shoe being advertised to the masses on national television, it doesn’t automatically mean it’s a good shoe. In fact, you should probably stay away altogether.
- Price. The most expensive shoes are not always the best shoe. For one, all shoes are built for a specific kind of foot and arch shape, as well as for the physiological functions they make in association with the rest of your body. The best-selling shoes, year-in and year-out, are the ones in the $90-$110. They are loved not because they have a ton of cushion or support, or even because they cost less. Rather, they’re simply built to last and fit the foot well.
Dan: How do you decide which running shoe is the proper fit for an individual?
Mike: We use our store fitting process to determine proper fit. Several things go into this but the most important would have to be getting both of your feet measured. We take several measurements of your foot both un-weighted and weighted. We then use a natural surface assessment to properly analyze your gait. We ask several questions about training, injuries, along with any past or current feet or shoe problems. Based on what we see we will pull out several shoes in the appropriate category. After that, the fun part starts and we begin trying on the shoes to find the one that matches the foot best and is most comfortable.
Dan: How often do you recommend replacing your running shoes? How can you tell if a shoe is ready to be replaced?
Mike: This is probably the toughest question for anyone to answer. Running shoes should never celebrate a birthday. Making an educated guess on the safe side, running shoes average between 300 to 400 miles. The life of a running shoe can be determined by any and all of the following factors: the length of time worn each day, including standing, walking, and running; whether a person is walking or running in them – walkers will actually wear out the same shoes faster than runners; the materials that the manufacturer uses; the mechanical cushioning and control features that the manufacturer builds into their shoes; a lighter weight shoe designed for faster-paced running or walking will wear out much quicker than a more typical training shoe; the weight of the runner; the runner’s particular biomechanical characteristics and running style; how hard a runner lands (a 120 lb. woman can actually land harder than a 200 lb. man); the type of running surface; the composition of the surface; the slant of the surface; how hot or cold the surface is; the air temperature when running; wet or dry conditions; worn every day vs. every other day; worn with orthotics; additional uses such as exercising; and more. It is always better to get a new running shoe a little too early than too late. Think of it like an oil change and practice preventative maintenance.
Dan: Whew, that was a lot of information. So, are there any special socks or inserts you recommend to assist runners?
Mike: Yes running socks are a must for runners and inserts if needed can be a lifesaver for a lot of people. Running socks are made from synthetic fibers not cotton and help prevent blisters. They make for better running socks because they don’t retain moisture like a cotton sock. Moisture next to the foot along with friction is what causes blisters. Blisters are the most common running injury in the US and more people stop running from blisters than anything else. Inserts are used as a replacement for the liner that comes with the shoe. Heel and arch pain are also a common injury and supportive inserts help alleviate this pain. They also help make the shoe fit your feet better.
Dan: It is HOT outside and will be for a couple more months. What precautions do you encourage runners to take in order to beat the heat and stay safe?
Mike: Right now with how hot it is you need to plan your hydration the night before. It is important to hydrate before you start running and bring the appropriate amount of water with you during the run. If you start cramping it is most likely that you are not hydrated enough. Try and get out early if you can and always bring water with you.
Dan: Good stuff Mike. Any final words of wisdom?
Mike: Everything you need to know about running in 14 words – Bill Rodgers:
“Build step by step. Push yourself, but not too hard. Learn. Keep it fun.”
Dan: Thanks for sharing your knowledge!
Mike Carrillo is an avid runner, good friend, and the owner of Gainesville Running and Walking located in the Tioga Town Center. He can be reached at 352-672-6700 or at mike@runningandwalkingstore.com for more information or to schedule an appointment.
