The last thing you want on a run is for your worn-out shoes to lead to an injury or for your sunglasses to be slipping off (or not doing a great job at blocking the sun’s rays). To help you avoid any potential pitfalls, we did a deep dive into the Runner’s World archives to find some of the most common gear-related questions from our readers – from queries about compression gear to the best way to dry your shoes after a soggy run.

A few factors determine when it’s time to replace: level of activity, brand and material, runner weight, and insole wear pattern. The most important factor is actually level (mileage). High-mileage runners (more than 50km per week) need to change insoles every three to six months. Lower mileage runners should change insoles every six to 12 months. I recommend looking for damage, cracking, tearing, and flattening of the insole to determine when to switch.

– Bryon G.P. Butts, owner of Performance Footcare of NYC

The biggest thing to know is sizing: A men’s 8.5 is a women’s 10 (you add a size and a half). But width is also different. A men’s medium is D, and a women’s medium is B. So a man buying a woman’s shoe would have to adjust the length and get a wide pair. Women will have a more difficult time because few stores carry narrow men’s shoes. Generally, a woman’s foot is narrower at the heel and broader in the forefoot than a man’s. Vendors will tweak their lasts (the foot-shaped forms a shoe is built around) slightly, but there’s very little difference in that shaping.

– Kris Hartner, owner of Naperville Running Company

Research shows that compression after exercise can help recovery. As for during exercise, the science isn’t clear. Compression can increase pressure on muscle and fibres, which provides additional support while undergoing stress. But it’s not necessary if you don’t have strained muscles. Still, the placebo effect is real. Some runners claim that compression gear makes them feel lighter. If socks feel like they help, wear ’em. If not, don’t.

RELATED: The Science Behind Compression Kit

Most quality manufacturers of compression garments will provide detailed sizing charts (based on your height, weight, limb segment lengths, etc.). Use those to find the perfect fit. In general, it should feel noticeably tight but not painful or pinching. It won’t be as comfortable as sweatpants!

– Abigail Stickford, Ph.D., assistant professor, Department of Health and Exercise Science at Appalachian State University

Just as better engines lead to better cars, better foams, textiles, construction methods, and rubber lead to better shoes. Changing them up yearly or bi-yearly gives manufacturers the ability to offer improved experiences to the runner quickly, and hopefully deliver their next favourite running shoe.

– Carson Caprara, Brooks director of footwear product line management

There are some usual causes when it comes to heel fit: First, you may need a better-fitting shoe. Look for one with a narrow fit or width. When putting on a shoe, kick your heel back into the shoe to ensure proper fit. Also, use the very top eyelet if you are not currently using it. Finally, the culprit could be the range of motion of your ankle. Make sure you have at least 15 degrees – your running store staff can help diagnose this.

– Ken Larscheid, owner of Running Lab, a specialty running store in Brighton, Michigan

As companies use fewer and smaller pieces of rubber, there isn’t a lot of surface area for glue to bond rubber to foam. I see this occur often when shoes are used in a non-running environment. Any side-to-side movements put extra stress on the outsole. A quick fix is to cut off the loose section or to re-glue it. I prefer Barge All Purpose Cement. Both surfaces must be clean and dry; follow the directions on the tube.

– Eric Sach, owner of the Balanced Athlete store in Renton, Washington

Nope! Commando is best because additional layers of fabric can soak up moisture and cause chafing or infection. If that’s not your style, choose breathable fabrics that wick sweat away from the body.

Wet runs can leave your shoes smelling foul, but don’t ever throw them in a dryer. Instead, remove the sock liner as soon as possible and stuff each shoe with balled-up newspaper. For particularly wet shoes, change the newspaper after about an hour. If the shoes remain damp, allow them to air-dry overnight.

– Jeff Dengate, former shoes & gear editor at Runner’s World

Road runners benefit from polarised lenses because they cut down on the glare reflected from the road and cars. And they don’t necessarily make a pair of sunglasses expensive – you can find a good pair for R1600. That said, if you run in low light, polarised lenses make it harder to see, and if fog is your companion, go for yellow-tinted glasses.

– Justin Bazan, optometrist and medical adviser to The Vision Council

Performance Merino yarns use ultrafine wool fibres that are soft against the skin and naturally resist odour. In addition to being breathable, Merino’s chemical bonds change when the wool absorbs sweat, releasing heat in the process.

RELATED: 5 Body Odours You Should Never Ignore!

So you may feel warm at the start, especially in bright sun, but your temperature will regulate as you start sweating. For warmer temperatures, we recommend Merino garments blended with materials like Tencel, a natural cellulosic fibre that is cool against the skin and dries fast.

– Bryhn Ireson, global merchandise manager at Icebreaker

Plantar fasciitis is a common condition caused by tears in the connective tissue that runs from the heel to the base of the toes. PF sufferers generally feel a sharp pain in the middle of the heel or along the arch of the foot – especially when first stepping out of bed in the morning.

RELATED: Beat That Injury: Plantar Fasciitis

Make sure your shoe flexes at the ball of the foot, right where your toes bend, to take strain off the plantar fascia. If it bends in the centre of the arch or behind the ball of your foot, it will not offer sufficient support and will stress the fascia. Another option is to increase the heel drop of your shoes by a few millimetres – for example, going from 6mm to 8mm – to reduce tension on the Achilles, which pulls on the injured fascia.

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