 Hi, it's Lieutenant Commander Jim Cowan at Bud's Medical Physical Therapy. The next topic we'll talk about is running shoe selection. The military recommends that you change your running shoes every six months or 400 miles. Your shoes could look pretty much brand new if you've been doing mostly treadmill running, but they still have lost their cushioning effect and can lead to more shin splints. So changing your shoes every six months or 400 miles really is the best way to keep your shins healthy and avoid the stress fractures that we see so much here at Bud's. We have a good running shoe handout on the website on how to select the right type of shoe. In general, there's three types of shoes and most cities have a very good triathlon or marathon store in the city and you could go there to get some additional help. Those are usually staffed by pretty knowledgeable people. So if you have flat feet, you need some specific kind of shoes. Most of us have neutral feet and they can get by with almost any kind of running shoe. Some people have high arches and also need a special shoe. You can occasionally run in a pair of boots. All of our running mileage here at Bud's occurs in a pair of combat boots. I would not recommend that you run every day in boots like we do here, but you should certainly get familiar with running in a boot. Once again, that's Lieutenant Commander Cowan from Bud's Medical and I hope you stay healthy.