Runner’s Corner: When to Replace Running Shoes
Most common running injuries occur when you run in old or worn out shoes. The stability and absorption capacity of the shoes will diminish over time. This causes a dramatic increase in stress to the feet and legs. Overuse injuries occur over time due to the added stress. To help prevent these common injuries, you need to replace running shoes when they wear out.
So how often should you replace running shoes? The answer to that question depends on many factors such as your running style, body weight, and the surface on which you run. For example, heavier runners must replace their shoes sooner than smaller runners, since they provide greater impact to their shoes every time they step. Also, if you run on rough roads, you’ll need to replace running shoes sooner than if you primarily run on a treadmill.
Although there are many factors that determine when to replace running shoes, there are three things that can be done to
1. Record your mileage
The general consensus among runners is that you need to replace running shoes every 300-500 miles. This distance is best gauged by recording your mileage in a training log that includes a section for accumulated mileage. This makes it easy to see when you are approaching the threshold of the 300-500 mile range.
2. Record how you feel
The midsole of your running shoes provides the cushioning and stability for your feet. It usually breaks down before the bottom treads of your shoes show major signs of wear. If you’ve been feeling fatigue, shin splints or some pain in your joints (especially your knees), the midsole may have already broken down.
To get an accurate measure of the health of your midsole, you should record how you are feeling after every run. This gives a strong indicator as to when it’s time to replace your running shoes.
3. Record the date of the first run with your new shoes
Another indicator that runnings use to determine when they need a new pair of shoes is time. The general consensus is that shoes should be replaced at around the 6 month mark. This indicator is actually a function of mileage. A runner who runs 3-5 miles a day, four days a week, will reach the 300-500 mile range in six months. This, of course, is a rule of thumb. However, you should mark down the date of the first run in your new shoes in order to get a time frame of when you should be replacing your running shoes.
Putting it all together
After recording information about your mileage, how you feel and the initial running date, you will get a feel of when to replace your running shoes. For example, you might find that you generally need to replace your shoes every six months, which would correlate to about 400 miles of running. Once you have reached that point, you should choose the proper shoe for your foot type.
One final tip that would help in your running journey is to consider buying a new pair of shoes about halfway through the life of your current running shoes. Your shoes will last longer when you allow them to decompress and dry out between workouts. Also, having a fresh pair of shoes as a reference will help you notice when your old ones are ready to be replaced.
Happy running!
