Running shoes how long to keep

However, when it comes to the question of replacing your running shoes there's no straightforward, one-size-fits-all answer. Here are a few key elements you should be keeping an eye on as a way to gauge. Additional Considerations Your usual running surface can often also increase the wear and tear on your shoes. For example, running on asphalt several times a week may cause more wear and tear than running on softer grass. It's important to check areas where usage is more visible on a running shoe, this is usually the heel or toe.

Also, be conscious of the internal foams and materials that may also be compressed and worn down over time on the inside of the shoe. These may degrade faster depending on how snug the fit. Lastly, take note of any bald spots that may form on the outsole where rubber has worn off. A little scuffing is completely fine but it's really important to ensure enough tread remains to provide traction while you run.

At the same time, keep a note on whether your shoes are straight and even. Being lopsided is a sure-fire sign that the midsole has been compromised. Responsible Running Now, these signs may all seem obvious, but they bear mentioning as many runners still ignore them. Guard against injury and increase your performance by replacing shoes when you notice any of these red flags. If you're in doubt, then it's probably a good idea to plan a new pair for the near future as a precaution.

You can also ask an expert by contacting one of our stores and discussing your footwear with one of our friendly, knowledgeable team members.

Bring your current shoes in for an assessment and even make use of our waterproofing service to prolong their lifespan. Our website uses cookies to improve your experience. To find out more including how to change your settings, please see our Privacy Policy.

Running in old or worn-out shoes can lead to discomfort and injuries. Over time, your running shoes lose shock absorption, cushioning, and stability. When you run in worn-out shoes, it increases stress and impact on your legs and joints, which can cause overuse injuries as well as just general aches and pains. One of the best things you can do to prevent running injuries is to replace your shoes at the right time.

A good rule of thumb is to replace your running shoes every to miles, depending on your running style, body weight, and the surface on which you run. Lighter runners can get new shoes at the upper end of the recommendation while heavier runners should consider replacement shoes closer to miles. You may also need new shoes more often if you have an uneven gait or if you log a lot of miles on rugged terrain. Keep in mind that running shoes are not all built the same. Racing shoes or flats, for example, will not last as long as sturdier shoes.

Even when following this mileage guideline, you should always pay attention to how your shoes look and feel. If they look and feel worn out even before miles of use , it's time for a new pair.

Here are some indicators that it is probably time for a new pair of running shoes. In addition to tracking the number of miles you have on your shoes, where you run is also an important consideration. If you run on rough roads or trails, you'll need to replace your shoes sooner than if you do primarily treadmill running. If you have trouble tracking when you bought your shoes and how many miles they have on them, write the date on the inside of your shoe when you buy them. By knowing the exact date you bought them and about how many miles you run per week, you should be able to roughly estimate how many miles you've run in them.

If you take good care of your running shoes see below , you may be able to get away with replacing your shoes at the higher end of the recommended mileage range. If you've been feeling muscle fatigue, shin splints , or some pain in your joints—especially your knees —you may be wearing shoes that have lost their cushioning. When you're feeling pain on both sides both knees, for example, instead of just one , that's often an indication that you need new running shoes. If you are experiencing pain even if your shoes are relatively new, you might want to talk to a running professional at a shoe store.

You may be wearing the wrong type of shoes for your feet. If you feel like you can feel the impact of every step in your feet, knees, and hips, it means that the shock absorption in your shoes has deteriorated.

Running is a high-impact sport, but shoes with good shock absorption can minimize the strain on your ligaments, tendons, muscles, and bones.

You keep getting blisters or brush burn. If your once-trusty shoes rub your skin the wrong way, it probably means they've altered shape during your many miles -- time for a new pair.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Be respectful, keep it civil and stay on topic. We delete comments that violate our policy , which we encourage you to read. Discussion threads can be closed at any time at our discretion. Amanda Capritto. July 31, a. But rotating multiple pairs of quality shoes distributes the stress you put them through, so they all last longer.

Dry them out. You shoes will eventually get wet, whether it's an unexpected downpour or you sweat until they're soaked. Stuff some old newspaper in them to dry them quickly, or let them air out for a couple days before running again.

Clean them up. Like running in the rain , your shoes will also probably encounter mud or dirt on your runs. Run on the proper surface. Road running shoes were made to run on pavement, and trail running shoes were meant for the trail. Here are some signs that your running shoes are ready for a slower life of mowing the lawn: Your shoes will feel flat. The bouncy midsole foam in a pair of new shoes will absorb impact associated with running, saving your feet and joints from taking a pounding.

As your shoes age, though, the foam loses some of its ability to rebound, like if you put a brick on top of a marshmallow. Nagging aches and pains.