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How Many Miles Before Changing Running Shoes

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Is There A Way To Prolong The Life Of My Running Shoes


There are a couple things you can do to make your running shoes last longer.

The first is to buy a second pair of shoes and swap them every other run.

This allows more time for the foam in the shoe to return back to its original form. If you run every day, the foam doesnt always have enough time to rebound from the compression it experienced during the last run. Taking it out for another run before the foam expands back will further compress it.

The second way to increase a running shoes life is to use an insert. The insert will absorb some of the pounding, preserving some life in the foam of the shoe. An insert has the added benefit of making a running shoe more comfortable and adding some extra arch support.

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High mileage

When you buy a new pair of shoes you should take note of the date or even write it on the inside of your shoe so that you can track your mileage in them.

A lot of running apps, like Strava for example, also allow you to track running shoe mileage. Then youll know when you start edging towards the 800km or 500 mile mark and can start looking for a new pair.

If you take good care of your running shoes, then you should be able to push the mileage closer to 1000km or 650 miles if theyre not worn out yet.

Poor shock absorption

The shock absorption of your running shoes gets worse the older they are and the more you run in them. This is because the cushioning and support gets worn down over time.

When its time to replace your shoes, youll find that you feel a lot of impact and compounding in your legs as your feet strike the ground. This is not good for your legs and could cause pain if youre used to running with cushioning.

If you don’t have a perfect foot strike, a worn-out midsole also makes the shoes less stable and ineffective in providing proper support for overpronators or supinators.

If you can bend the toe of your running shoe to the collar of its heel then its time for a new pair. Running shoes should not have that kind of flexibility so it shows that the midsole has been significantly worn down.

You experience aches and pains when running

Worn tread

Uneven wear

What Are The Best Running Shoes

Above: Asics sneakers are very popular among runners.

The best type of running shoe is the one that is perfect for the type of running you plan on doing. Think of the soles of your shoes as being similar to the treads on the tires of your car – racing slicks have to be replaced more often than all terrain tires. It is the same thing with shoes – racing flats and minimalist shoes are generally less durable due to having less material underfoot and will have to be replaced more often than other styles of running shoes.

Road Running Shoes

Road running shoes are the perfect choice to use on smoother surfaces such as treadmills, the local high school track or when jogging on flatter sidewalks and roads. These type of shoes are typically lightweight and provide a moderate amount of cushioning. You can find road running shoes that are more neutral, more flexible, or ones with motion control and stability features.

Trail Running Shoes

Trail running shoes are the beefier, usually less flexible cousin of road running shoes and are perfect for off-road running on uneven surfaces. They have lugged outsoles for better grip on a variety of surfaces including gravel, sand and mud and often include water proof or water resistant features. Certain models of trail running shoes come with a midsole shock plate to protect your feet from rocks and other sharp objects.

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How Often Should I Replace My Running Shoes

When it comes to equipment, running is a simple sportregardless

of whether youre training for a 5K, a half marathon, or a full marathon . Generally all thats needed are the right clothes and, more importantly, a good pair of running shoes. But just how long does a quality pair of running kicks last, and how do you know when its time to swap in a brand-new pair? . We dive into the science to ensure your feet stay looking their best.

How Do You Track Mileage On Shoes

Ask Coach Julia: How many pairs of running shoes do I need ...

The easiest way to do this is to keep a running log, even if its an old school, hand-written logbook. Just keep track of your runs and which running shoes you were wearing.

If you wear a GPS watch or bring your phone with you, most apps allow you tag a pair of shoes to each activity. This lets the app track mileage for you.

If you dont want to keep a running log or dont feel like updating Garmin Connect or Strava to remember the shoes you were wearing, you can also do some simple math to figure out mileage.

Just take the average number of miles you run a week and divide that into the amount of miles you think your shoes will need to be replaced. If you run 30 miles / week, and think you should replace your shoes around 400 miles. Then 400 / 30 = 13.33. So think about replacing your shoes 13 weeks after you bought them.

Pro tip

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When Should You Really Replace Your Running Shoes

If you ask the big shoe brands how often you should replace your running kicks, theyre going to give you a mileage estimate. Brooks, for example, comes right out and suggests every 250 to 500 miles, depending on the shoe. The problem is, theres little in the way of hard evidence to back the need for such frequent replacement, and running coaches recommendations to clients vary dramatically.

I dont follow the guidelines you typically see from the shoe companies, says Kyle Kranz, a competitive runner and coach. My rules are easier to follow and much more economical: If the shoes fall apart or you wear through the bottom, its time for a new pair. Kranz practices what he preaches, usually racking up between 800 and 1,500 miles per pair.

The Myth of Mileage

If a shoes expected mileage lies somewhere between Brooks Runnings suggested 250 miles and Kranzs 1,500 miles, it becomes evident pretty quickly that a shoes lifespan really just depends on the runner. Debbie Woodruff, a running coach based in California, points out that bigger men generally go through shoes faster than smaller men, since extra poundage compresses the shoes internal EVA foam more quickly. Likewise, dudes with less-efficient form who pound the pavement with each step tend to wear out shoes faster than those who are light on their feet. And of course, environment makes a difference: Rough terrain or loose asphalt tears up shoes faster than grass or well-kempt trails.

How To Make Your Running Shoes Last Longer

We know those kicks arent cheap, but there are ways to get a little bit more out of them.

To maximize your mileage per pair, it helps to have more than one shoe in your quiver, Metzler says. Not only does this allow the foam a longer break to bounce back between runs, but you can also better match the shoe to the kind of run youre doing. For instance, choose a thicker, more cushioned model for long runs, and lighter styles for shorter, faster workouts.

Ornelas says trail shoes will last longer when used off-road, while road shoes are a better fit for the pavement. And if you have super shoes with carbon fiber plates, save those for races or occasional speed workouts.

If you cant bring yourself to mix it up or cant afford to buy more than one pair at a time, consider purchasing replacements slightly before your current shoes are toast, Metzler says. Rotate them for a bit, and youll slightly extend the life of both.

Finally, take care of each pair. Untie them when you take them off to preserve the integrity of the counter. Clean your shoes by wiping them off or throwing them in the washing machine on the gentle cycle with a towel , Metzler saysbut never put them in the dryer. If you wash them or get them wet outside, put newspaper or tissue paper inside to dry them. And store them inside, safe from temperature swings and precipitation.


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Which Running Shoes Are Better

Lighter running shoes are better in the long run. If you’re looking for a new running shoe, go for a lighter shoe for long-term results. Lightweight running shoes provide less stress, less fatigue and a faster recovery. Wearing light shoes and running with gentle steps can be a big benefit for a runner of all skill levels.

Shock Absorption Is Limited As Shoes Get Older

When to Replace Your Running Shoes | RunToTheFinish

In a fairly old study, Cook, Kester, and Brunet at Tulane University examined the degradation in mechanical shock absorption in a variety of different shoes.1

First, using a running machine which simulated the impact associated with running hundreds of miles in a pair of shoes, the researchers tested in a controlled way how the shock absorption changed over time.

Then, they compared these artificially worn shoes to shoes worn by actual runners over an equivalent volume of running.

In the machine-simulated running, shoes had decreased to 75% of their initial cushion after only 50 miles this cushioning dropped to 67% after 150 miles and ultimately to 60% after 500 miles.

The shoes worn by the real runners also declined in cushioning, following the same pattern of rapid decrease in cushion initially, tapering off and nearly leveling out at 500 miles of running.

But when worn by real runners, the shoes only dropped to 80% of their initial cushioninggood news for shoe-shoppers.

Heres something you probably want to know:

The researchers found no significant difference in wear properties amongst many different brands.

The Nike shoes deteriorated just as much as the Adidas or Brooks shoes, despite each shoe boasting different cushioning technology.

So much for a superior brand!

Finally, Cook et al. tested the decompression theory, which many runners have likely heard of.

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Extending Mileage Of Your Running Shoes

Now that you have learned what causes your running shoes to wear out, here is a quick look at a few things you can do to extend the life of your shoes.

Your shoes can not tell the difference between walking, hiking or jogging – everything is equal when it comes to how many miles you can get in a pair of running shoes. If you are looking for tips on how to extend the amount of time you can use your running shoes, the best piece of advice is to use the right shoe for the right purpose. In other words – save your walking shoes for walking, your hiking shoes for hiking and your running shoes for running.

To extend the length of time you can use your running shoes, make sure to switch to post run recovery shoes, such as Oofos Sandals or Glerups with slip-resistant soles, after your run. And, if you have to travel any distance to get to or from your Running Meetup Group, wear a pair of walking shoes, driving shoes or even an old pair of retired running shoes to drive to and from your runs.

How Many Miles Should You Put On Running Shoes

How long you can safely run in a pair of shoes before having to change them depends on a number of factors.

Each shoe manufacturer will advise something marginally different, most agree that you should look to change your running shoes after 350 500 miles.

Mileage Tracking Tip: Using Strava, you can use their shoe features to automatically track the miles you put on each pair you run in.

But no two pairs of shoes are equal and no two runners are equal either.

The lifespan of a pair of running shoes depends on many factors, as well get into.

Based on this advice, youll want to know how long do running shoes last?

Some would say that on average you should be changing them every 6 months, but obviously, this depends on how much you regularly run.

I remember once being told by a fellow athlete that the first day they wear a new pair of shoes, they would take out a permanent marker and write the date on the sole of the shoe. A useful trick as after 6 months, youll be advised to start looking at possible signs of wear and tear.

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Your Running Shoes Lack Fit And Feel

Maybe youre reading this and thinking, Duh! Who picks running shoes based on color?

Okay so youre not one of those people. Perhaps you are one of the people who put a fair amount of time and energy into finding the best possible running shoes, doing your research meticulously, and trying on and out several pairs.

Despite all that hard work, you may still find yourself face to face with the fact that your awesome running shoes dont feel right.

Even if your shoes are still in good shape and its not that long ago since you bought them, you may want to replace your running shoes if:

According To Shoe Manufacturers

Why Your Shoes Cause Foot Pain

Most shoe manufacturers recommend getting new shoes every 200-500 miles. Thats quite a range!

Many factors impact how quickly your shoes wear out, in addition to the miles you put on them. The quality of the materials, the terrain you run on, your weight and foot shape, among other things, impact the lifespan of your shoes.

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Tricks To Make Your Shoes Last Longer

In the interest of athletic performance and injury prevention, its for the best that runners dont keep wearing a shoe well past its prime. But everyone wants to get their moneys worth out of good gearand if were honest, it can be tough to retire a pair that have fond memories tied to them. To that end, there are a few simple ways to make your favorite kicks last a bit longer.

Can You Make Running Shoes Last Longer

Sort of, but not really. My biggest recommendation is always to rotate running shoes. Ive devoted a massive article to why that matters and is worth every penny, so I wont rehash it here.

A few other possible life enhancers:

  • Use an insole I truly think this was useful in many of my shoes to help me wear them much longer while still having support and cushion. If the tread looks good, I was often ok sliding an insole in to keep them going.
  • Help shoes dry with charcoal bags after wet runs to maintain shape
  • Give your legs and shoes a break with some treadmill runs
  • Try a protective coating though this will mostly keep them looking fresh

When youre ready to buy the next pair, checkout this guide on how to buy running shoes to understand why you might not want a department store running shoe or just how they should fit!

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Your Big Toes Wear Through The Toebox

This may be a sign that your ankles lack flexibility, which causes your big toe to flex upwards. Some wall-based

But its definitely a sign that youve been wearing those shoes for probably a bit too long, and its time to change them!

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When Is The Right Time To Replace Running Shoes

3 Signs You Need New Running Shoes

5 Signs It’s Time to Replace Your Running Shoe Whether you’re running 3 miles or 50 miles, mileage tracking can help you track the life of your shoe. Pain. They say there is no pain, no benefit, but when it comes to running some aches and pains can be easily remedied by changing your shoes if you experience any discomfort. Steps. Size and fit. Ruined it.

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It’s Easy To Get Attached But There’s A Mileage Number You Probably Shouldn’t Cross On A Single Pair Of Shoes

According to Strava, Ive run about 950 miles since the pandemic started. Ive worn seven or eight different running shoes over the last 18 months, but the overwhelming majority of that mileage was logged on my Saucony Endorphin Pro 1s, a highly-cushioned, carbon-plated running shoe that I will recommend to just about anyone who will listen.

I really love those shoes. Theyve been everywhere from Prospect Park to Death Valley. But at this point, theyre absolutely donezo. The traction is gone, the fit is too tight and even the colorway once a crisp racing white is now more of a pukey beige.

Why did I let them get this far? For all the usual reasons that casual runners hang on to their running shoes too long I felt comfortable in them, I was wary of breaking in a new pair, and even with GPS tools at my disposal, I legitimately didnt realize how long Id been wearing them. The official count: more than 700 miles and nearly 100 hours of running.

Its massively important for your health and happiness as a runner, though, to be able to recognize exactly when a shoe is ready to be replaced. The old prescription for most runners swap em out once a year may sound reasonable, but there are a variety of more relevant factors and pertinent clues that should actually influence that timeline. Heres what you need to know.

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