How often Should I Replace My Running Shoes?
There is no hard and fast rule about when to replace your running shoes; there are, however, some guidelines to help you decide. For most people a pair of running shoes lasts 300 to 500 miles, or approximately six months. For examples, if you run 15 miles a week you would run 390 miles in six months. Running 20 miles a week would cover 520 miles in six months. Of course this is only a guideline and there are several factors that will affect how your individual shoes will wear.
Running style affects your running shoes
Your weight, running style, time between runs and type of running surface will all affect how long your shoes will last. Smaller runners can usually wait until closer to 500 miles while larger runners will need to replace running shoes earlier. The more stress that is put onto your shoes the faster they will wear out. This applies to running style, too. Very efficient runners with a neutral stride will wear less on their shoes than runners who over-pronate or over-supinate. (See ‘What is over-pronation and over-supination?’) The extra pressure from each stride will cause more wear and tear for shoes. More time between runs allows the shoes time to fully decompress. This will get you a little more mileage out of your shoes. Runners who jog on uneven and rough surfaces will find that they need to replace their shoes more often than someone who runs daily on a treadmill. If you usually run on more rugged surfaces, a trail running shoe may last longer.
So, you know the approximate mileage your running shoes should wear but how do you know if your shoes are indeed worn out? Unfortunately you can’t rely on the bottom tread. By the time the tread is worn the damage is already done – your shoes have been worn out for awhile. Instead you need to check the mid-sole of your shoe. (The foam part between the outsole and the upper) There are several tests you can try:
- Look at the mid-sole of the shoe. If the mid-sole is visibly “wrinkly,” it’s time to switch to a new pair. The creasing will usually show up under the heel or ball of the foot.
- Put your old running shoes on a level surface to see if the soles lean to one side. If so, midsole cushioning is shot.
- Test the midsole flexibility. A good midsole should resist your grip as you try to twist it. Also try bending the shoes backwards at the ball of the foot (opposite the bend that occurs when you run). On new shoes this will be a bit difficult, the more worn they are the easier it will be. If they bend backwards as easily as forwards, you definitely need a new pair!
- Put one hand in the shoe and one hand on the tread. Press the fingertips of both hands together at the point near the ball of the foot where the shoe flexes. There should be some give. If there isn’t, the cushioning is compressed. Do the same thing for the heel.
A sure sign that you are in need of a new pair of running shoes is that you are noticing muscle fatigue, shin splints, or pain in your joints (especially in your knees). These are often the tell tale signs of worn out shoes and you must replace them as soon as possible.
Optmise your running shoes
There are a couple of ways to make sure you get the most out of your shoes. The most important thing you can do is to make sure that they fit correctly in the first place. Buying a pair that fits your foot, weight and running style will ensure that the shoe is constructed to withstand the individual stresses of your mileage. Another option is to buy two pairs at once and rotate them between runs. This allows your shoes to ‘recover’ a little between runs and will help them to last a bit longer. A lot of runners like to buy a second pair about mid way through the life of the first pair. Putting another pair of shoes in rotation at that point gives you the benefit of alternation and also helps you to recognize when the first pair is shot. Plus, you aren’t breaking in two pairs of shoes at once.
If you are still unsure about whether or not you need new shoes, go to your local running store and try on a pair. If the new pair has significantly more cushioning and stability then you should probably invest in a new pair.
Remember no good comes from running in a worn out pair of shoes. Old running shoes make great walking shoes and it is definitely not worth risking injury. Good luck!