Your trusty running shoes. You’ve had them for years. From pounding the pavement to sprinting on the treadmill, your running shoes have seen you through thick and thin. They’ve had a few spins in the washing machine and look almost brand new. But just how useful are your running shoes? They might look as good as new but are they really as trustworthy as they were when you first got them? Worn down running shoes can actually be detrimental to your training and can even lead to injuries if you don’t replace on a regular basis. So how do you know when it’s time to part with the old and get a new pair of running shoes? Here are a few tell tale signs that it’s time to update your footwear.
Hold you running shoes at each end. It should feel firm due to the supporting structure but if your shoe will twist easily, it’s almost certain that they’re extremely worn and are not providing enough support when running. If you can twist then pretty easier, imagine what impact you’re having on them when you’re running several miles each week.
Check your mileage
We would recommend that you change your running shoes after you’ve clocked up between 300 and 500 miles as over time, your running shoes will lose cushioning, stability and shock absorption. If you continue to run in worn shoes, the stress and impact on your legs and joints is significantly greater and can lead to injuries. Depending on how often and how far you run will determine how quickly you rack up the miles but we’d suggest checking your running shoes for warning signs after around 8 months.
Don’t ignore pain
Runners often feel a bit achy after a workout but if you’ve been feeling more muscle fatigue than normal or have been experiencing shin splints or pains in your knees, it’s definitely time to upgrade your running shoes as they’ve probably lost their cushioning. Good cushioning in running shoes is vital as it absorbs the shock when your foot hits the floor so if your shoes have lost their bounce, you need to consider replacing them.
Check the soles
This is one of the easiest ways to check the shelf life of your running shoes. If the sole is looking run down and worn out then they are beyond past it. Your running shoes should provided traction and support so if the rubber on the soles is worn away and bald spots are appearing there’s only one place for them. The bin. You should never run in shoes with worn out soles - they’ll only do more damage than good.
If you’re running shoes are showing any of the warning signs above it’s time to invest in a new pair. Not only will they be shiny and new, you’ll soon see a great improvement in performance whether you’re in the gym or on the track.