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How Often Should I Change My Running Shoes

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Extending The Life Of Your Shoes

When To Replace Your Running Shoes? | Retiring my ASICS Gel Kayano 26 shoes | Revealing my NEW SHOES

On top of rotating the shoes, there are a few things you can do to help to lengthen the life of your shoes. When you are putting them on and off, be sure to undo the laces and tighten them instead of sliding the shoes on. This helps the body of the shoes to stay strong and intact.

You can waterproof them in order to help with outdoor running conditions. If they get wet, try putting newspapers inside them to wick away moisture and replace it about every four hours.

Dont put your shoes in the washing machine when youre cleaning them dry clean only. You can also keep them clean yourself with a cleanser made specifically for running shoes. There are also sole protectors you can use. Other products, like shoe Goo, can help with repairs.

Can You Make Your Running Shoes Last Longer

Eventually, even the best shoes wear out, and youll have to call it quits. But you can prolong the magic by taking good care of them while youre together.

First, use your running shoes only for running. Walking or standing for long periods, gym training, and other activities involving lateral motion create an unusual wear pattern which breaks down the shoes faster. Performance running shoes are designed for one thing, and theyll have the longest life if thats all they do.

Also, while we dont generally recommend dishonesty, we do suggest cheating on your favorite trainers. Keep two pairs in rotation, and alternate so you never do consecutive runs in the same shoes. Youll allow time for each pair to completely dry and the cushion to reset between runs.

And on the note of drying: make sure you give your shoes some TLC after a rainy day. If you run in a downpour, through puddles, or in some other condition that soaks or submerges your shoes, take a few minutes to stuff them with newspaper and leave them in a warm place overnight. Avoid heat , as it can ruin the synthetic materials in the upper.

Try not to soak them, and just clean the surface. Stuff shoes with newspaper and allow to air dry. Voila. Squeaky clean .

Try not to soak them, and just clean the surface. Stuff shoes with newspaper and allow to air dry. Voila. Squeaky clean . Learn more about cleaning your shoes here.

Take it for a 90-day trial run. If youre not happy, were not happy.

Get A Separate Pair For Different Activities

To extend the life of a good pair of shoes, use them for runningand only running. If youre going to the gym for strength workouts or kickboxing classes, get a cross-training shoe thats more appropriate for lateral-movement activities. Henry takes it a step further and has a few separate pairs to suit different types of runs.

Consistently rotating the shoes I run independing on the terrain, distance, and type of workouthelps increase their longevity, Henry said. When I used to run in the same pair every day, they needed to be replaced often. Now that I keep my shoes in steady rotation, they last much longer.

Not only will this keep your footwear fresher for longer, the habit of rotating out different pairs has been proven to help prevent running-related injuries in athletes.

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So How Long Should Running Shoes Last

Estimations on how long running shoes should last vary, but as a guide, in the right conditions shoes should last between 500 and 750km before they are compromized. Obviously if youre a seasoned runner or professional that heads out on a long run each day, then this can mean youre in need of a new pair of shoes much more frequently than someone who runs for fun or casually. Every shoe and runner is different, so below weve highlighted the major things that can affect the lifecycle of a running shoe, and signs to look out for when deciding if its time to say goodbye to your trusty run companion.

Signs You Should Replace Your Running Shoes

How often should I replace my running shoes

It’s not a matter of time, but a matter of miles.

Whether you’re training for a 5K or an ultramarathon, you’ll need a trusty pair of running shoes that will take you to the finish. Part of a successful training cycle and pain-free race day is making sure your running shoes aren’t too worn out. Studies show that worn-down shoes cause runners to change their posture and gait , which can lead to injuries down the line. This is largely due to a .

Sometimes it’s hard to give up a favorite pair of old shoes, but when they start to hurt more than they help, remember it’s for the sake of your health.

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Its Always Sad To Say Goodbye

It will always be a sad day when you have to get rid of a pair of shoes, especially if they helped you to a great personal best and you have some fond memories.

Thanks to another idea from Marie Kondo, there may be a way to help you overcome this emotional heartache.

Cathal Logue is an avid runner and coach. After competing against Sir Mo Farah aged 16, he suffered several injuries throughout his 20s. Despite not reaching the same heights as some of his contemporaries, he still holds impressive PBs of 9.09 for 3k, 15.36 for 5k, and 33.36 for 10k. His goal now is to help runners of all abilities reach their potential and likes exploring the mountains north of his current home, Madrid, Spain.

Visible Wear And Tear

Take a look at your shoes. Is the sole wearing down? Is there fray around the stitching?

Soles are made to last longer than the shock absorption and cushioning. This means that if you see your soles wearing down to be uneven, then it is time for a new pair of shoes.

Look at the treads, or the grooves, of your shoes. If they are worn down or smooth, then it is time for a new pair of shoes. The tread grips the running surface and helps to reduce the shock.

Check the shoes to see if they are being worn unevenly. As well as indicating that you need new shoes, it could be due to a gait issue while youre running. If the front is more worn down, then you may be turning your feet too far in while you are running. More wear on the outside of the shoes means that they are turning too far towards the outside while youre running.

If youre looking at the shoe and it looks exactly like the top of your foot, it means that the material isnt holding up the way that it used to. When the material isnt holding its form then they are too worn down.

Any cracks or tears in the midsole also are a sign the shoe isnt good to wear anymore.

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Tips For Extending The Life Of Your Sneakers

If youre the type of person to splurge on sneakers or have a favorite pair youre not keen on getting rid of in a few months, there are some things you can do to keep them around for a bit longer.

First, have an extra pair of shoes on hand so that your sneakers get a break. This is particularly relevant for sneakers used for running and other high-impact activities. Gleaton recommends rotating running shoes daily to give the foam in your shoes time to fully decompress.

By rotating your shoes, youre giving them time to breathe so they can come back to their full potential versus running in them again the next day and continuously flattening them, she said.

Second, have activity-specific shoes and do your best to only wear those shoes for their intended activity. If youre the type of person who exercises and then immediately goes to do errands or meet up with friends, you may want to consider packing an extra pair of shoes to prolong the life of your workout sneakers.

Walking adds miles to your shoes, so to extend the life of shoes particularly for running, where you need the most protection Id suggest keeping those shoes only for running, Gleaton said.

Need a new pair? Here are 20 favorites that Amazon reviewers say are astonishingly comfortable.

HuffPost may receive a share from purchases made via links on this page. Prices and availability subject to change.

Ask The Expert: How Often Should I Change My Running Shoes

When to replace running shoes | Running shoe wear pattern

8th June 2016

Q: I have been running for about two years and am happy to say I have so far avoided any serious issues. But I have noticed recently a bit of pain in my ankles and have been told it could be because my trainers need changing. The trainers look ok but the advice I was given was if you have run over 250 miles you should change your shoes. Other websites say 500 miles, so I am a little reluctant to buy another pair yet. Is there a guide for knowing when its time to change trainers?

A: This is a very common question I hear in clinic. Although the figure thrown around tends to rest in the 250-500 mile area, there are other factors to take into consideration that could extend/reduce the life of your favourite trainers. This helps explain how one runner may get many more miles out of the same pair of shoes than another runner. Lets take a look at three of these factors: how much you weigh, where you run and how you run.

Read Also: How Often Do You Replace Running Shoes

When To Replace Running Shoes Know The Signs Of Shoe Death

Originally published March 8, 2018 11:25 am, updated February 10, 2020

Finding the perfect running shoe can be a tough endeavour with hours of background research, consulting experts and trying on and trying out several pairs. So, when you finally do find the best running shoes for you, you want to hold on to them, right?

But, even if they feel irreplaceable and as valuable as diamonds, running shoes are not forever. Even the best of the best can only take so much, but how do you know when its time to replace your running shoes?

, an ultramarathoner and co-leader of November Project in New York City, has spent nearly 15 years working in the run specialty industry, fitting thousands of runners for their first or fiftieth pair of shoes. Heres her insight on when to replace running shoes.

Why Do We Need To Replace Running Shoes

Other than good running shoes being one of Brad Beers 5 Steps to Injury Free Running, your running shoes are a critical part of your running form.

While most of the visible wear to a shoe occurs on the upper fabric and the outsole, the hard rubber bottom of a running shoe, the wear that most affects biomechanics occurs inside the midsole.

The midsole is the thick layer of EVA foam that cushions impact and, in some cases, is designed to modulate your foot mechanics. Many shoes have a dual density midsole, denoted by a gray block of denser foam under the arch. This medial wedge, as it is called in the shoe industry, is designed to resist pronation.

While EVA foam is quite resilient, research shows that it still breaks down over the course of thousands of footstrikes.

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How Long Do Running Shoes Last Heres When To Change Them

In the Netflix show, Tidying Up with Marie Kondo, the world-renowned decluttering expert says that most people struggle to let go of things because theres a strong emotional attachment or memory embedded in it.

As a runner, Im sure youll have some fond memories from a particular race or event that you performed well in.

Perhaps it was running a personal best or you may have experienced a type of race for the first time or enjoyed a memorable atmosphere.

For that reason, you may be reluctant to let go of a favourite pair of shoes.

The potential outcome of running is worn-out shoes is an increased risk of injury, as well

In this article, well look at:

  • How Many Miles Should You Put On Running Shoes?
  • 5 Wear and Tear Signs That Its Time To Change Your Shoes
  • 3 Factors That Affect Your Running Shoe Lifespan

Wondering how long your running shoes last?

Lets jump in!

How To Tell When Your Sneakers Are Toast

How often should I change my running shoes? â Footcare Express

Even if youre not tracking miles, there are physical signs that indicate its time to buy a new pair of sneakers. Excessive flexibility is one of them.

Running shoes are designed to be flexible in the forefoot because thats where your bones are flexing, so if youre seeing flexibility in the forefoot, thats not a super big concern, Brittany Gleaton, associate footwear product line manager at Brooks Running, told HuffPost. But if it starts to flex in the midfoot and heel, thats a really good sign that you need a new shoe because shoes are not designed to be flexible in those parts of the foot.

Not sure if your shoes have too much flex to them? Dr. Wenjay Sung, a podiatrist at Methodist Hospital of Southern California in Arcadia, California, recommends taking each shoe in your hands and twisting it.

If the shoe feels weak, as if a simple turn of the wrist can bend it out of alignment, then its time to replace your sneakers, Sung said. Even if one shoe is still strong while the other is weak, it is prudent to replace both sneakers.

Excessive wear on the outsole of the shoe is another red flag. This can take the form of the tread wearing down or even disappearing in some parts.

Typically, the midsole will break down before the outsole. If you are seeing wear in the leather or even the foam on the outside of the shoe, thats a good sign that the midsole is probably already broken down, Gleaton said.

Recommended Reading: How Often Should You Buy New Running Shoes

Best Running Shoes For Men

Nike Air Zoom Pegasus Running Shoe: $79.95+ at AmazonLightweight and breathable, these running shoes remain a favorite for warm weather running. They’re designed with cushion foam and Zoom Air units for shock absorption and support. Some runners, however, find these shoes run narrow. Also available at Dick’s Sporting Goods and Macy’s

Adidas Supernova Running Shoe: $25.61+ at AmazonThese sleek running shoes offer a cloud-like fit with heel cushioning and an EVA foam midsole. The style features a wider toe box than other styles on the market, however, runners with slender feet may find the shoes are cut too wide for comfort.

ASICS Frequent Trail Running Shoes: $35.99+ at AmazonIdeal for trail runs, these running shoes feature well-defined treads that provide traction uphill and downhill. They’re also well-liked for their superior arch support. Despite all their attributes, some runners say they’re not very comfortable.

Track The Miles On Your Shoes

Someone whos a very efficient runner and has an ideal body type can run 1,000 miles on one pair of shoes, Polen said. I also know a runner who hits 265 miles and buys a new pair of shoes theres no way around it. If they even go up to 280 miles they end up with sore spots and pains.

Once a person gets an idea what their wear pattern is for a pair of shoes, Polen suggests tracking the mileage that they put on their shoes. There are a lot of cool apps, but one of the easiest ways to track shoe use is to actually write the mileage on the shoe box each time you put them away after a run.

If your knee or ankle starts hurting you can look and see the data on your shoe box, realize theyre at 400 miles and know you probably need a new pair of shoes, Polen said.

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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.

Theres Just No Springiness

How often do I need to replace my Spinning / Indoor Cycling Shoes?

Even if the outside of your shoes look great, you may need a new pair. The material of the sole can become compressed and lose its springiness and cushioning ability.

If youre unsure, bring your running shoes in! Were happy to take a look at them and tell you if its time for a new pair. We currently carry Brooks running shoes, and can help you find a size thats appropriate for you.

Also Check: Hey Dude Insoles

The Outer Sole Has Worn Through To The Midsole

If you notice any of these signs of excessive use, then to prevent you from picking up an injury, you should look to replace the shoes as soon as possible.

Additionally, any indication of pain or a sudden niggle is as good a sign as any for you to check your shoe for excessive wear.

Your running shoes should be comfortable, provide support and cushioning, and leave your body feel good, with no real pain.

As a result, if you start to feel sore more often than in the past, especially the following areas: feet, hip, lower back, and shins, it could mean that a replacement pair is needed!

Listening to your body is usually the best indicator of any potential issues.

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