Procedure

1. Assess Current Footwear Status

   • Query the user for the current mileage on their primary running shoes.
   • Compare mileage against standard thresholds: 300–500 miles (500–800 km) for daily trainers/trail shoes, or 250–300 miles for lightweight racing shoes.
   • Ask the user to perform a visual and sensory check:
     • Outsole: Check for bald spots or rubber erosion.
     • Midsole: Look for deep creases or "wrinkles" in the foam.
     • Structure: Place the shoe on a flat surface to check for an asymmetrical lean (inward/outward).
     • Sensory: Identify any new, unexplained joint aching in knees, ankles, or hips post-run.

2. Establish a Rotation Protocol

   • Recommend a multi-shoe system to reduce injury risk by up to 39% through biomechanical variation.
   • Define a rotation based on training volume:
     • Basic (2 Pairs): Alternate between a cushioned daily trainer and a firmer tempo shoe every other day to allow 24-hour foam recovery.
     • Optimal (3-4 Pairs): Allocate specific shoes to intensities:
       • Daily Trainers: Standard drop (8–12mm) for 60–80% of mileage.
       • Tempo/Workout: Firmer midsoles for speed work.
       • Long Run: Max cushioning (35–45mm stack height).
       • Race Day: Performance-optimized/carbon-plated shoes.

3. Guide New Shoe Selection

   • Advise the user to prioritize the "Comfort Filter"—subjective comfort is a more reliable indicator of injury reduction than arch-based stability prescriptions.
   • Verify the transition metrics for any new purchase:
     • Heel-to-toe drop should stay within 4mm of the previous shoe to protect the Achilles tendon and calves.
     • Favor lightweight designs with minimal restrictive technology.

4. Log and Track Gear Life

   • Use create_note or a gear tracking entry to record the start date and initial mileage of each shoe in the rotation.
   • Instruct the user to retire shoes immediately if they exhibit both high mileage (>500 miles) and visible midsole compression or increased joint pain.