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How To Tell When You Need New Running Shoes

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Theres Just No Springiness

When To Change Running Shoes: This Is How To Tell You Need New Running 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.

How To Spot When You Need New Running Shoes

Knowing how to tell when your running shoes are worn out and need to be replaced is vital to prevent injury and get the most out of your training.

But as each runner has their own wear pattern, runs on different surfaces at different speeds and at different weights, theres no easy answer for exactly when its time to make the change. Most manufacturers recommend you replace your trainers every 480 kilometres , although that figure is for high-quality shoes only and doesnt consider that midsoles often lose their spring after around a year.

If youre using low quality or non-specialist running shoes, then cut that number in half or more.

Running on tarmac or asphalt will also wear your shoes faster than running on grass or trails, while colder climes and wet conditions will take a tougher toll on your trainers than warmer weather. Those above average weight will be compacting the midsole harder and breaking down its spring quicker, requiring a premature purchase.

If you run with pronation, have an aggressive technique, run hard on rough ground, or are making do with an imperfect fit, this could also shorten your shoes lifespan significantly.

However, there are some giveaway signs that your running shoes are ready for retirement.

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On the flip side, people with high arches tend to be supinators, and their feet roll outwards, Cunha said. If you have this type of foot, you’ll see the most wear in the top outer edge, by where your pinky toe sits. With this foot type, Cunha suggested you look for shoes with cushioning for shock absorption.

If you’re somewhere in between, you likely have a neutral arch and average gait. With this type of foot, Cuhna said you’ll likely see even wear in the middle of the shoe. You’ll want to look for a pair of sneakers with a mix of cushioning and support.

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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.

What Causes Wide Feet

5 ways to tell you need new running shoes (1)

Now that you know how to tell if you need wide shoes, its important to understand the causes of wide feet. You may find that this is a temporary issue versus a permanent problem that may require an entire new closet of wide width shoes. Below, weve outlined the various temporary and permanent causes of wide feet.


If wide feet run in your family, the condition can be attributed to genetics. With a genetic disposition, you could be born with wide feet or experience broadening with age. As you get older, your ligaments begin to loosen. Over time, this can lead to larger feet. If you have flat feet, which is also genetic, youre more likely to have wide feet than those with natural arches.

Aging or Health Issues

Keep in mind that although widening feet might be a side effect of aging, it could also be the result of another health issue. For example, medical conditions like diabetes, heart problems, and kidney disease often lead to edema , which may widen your feet. Injuries, certain medications, low humidity levels, and pregnancy can also cause fluid retention, which may impact how your shoes fit.


Speaking of pregnancy, a lot of women end up with larger feet both during and after the gestation period. Much like how the aging process causes ligaments to loosen, the hormone relaxin has a similar effect in pregnant women. In some instances, this means temporarily needing a wider or longer shoe size, but for many women, its permanent.

Foot Deformities

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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.

Knock On Effect On Your Gait

A proper pair of shoes ensures proper foot health with the improved movement of the body. The wrong pair of shoes could affect how you move. You wont easily notice it but when you wear the wrong pair of shoes, your body will adjust to the shoes and your gait may change. Adjusting your gait to suit the shoe can cause problems to your back and hips. This is because the body is trying to compensate for the discomfort caused by the shoes.

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How Much Cushion Do You Want To Feel

The ride provided by your shoes is determined by two aspects of cushioning: the firmness of the foam and the thickness of the shoe material between your feet and the ground. This material in the midsole is usually a type of foam, typically EVA or polyurethane, that helps absorb the impacts as your feet strike the ground. From maximally cushioned midsoles to ones with no cushion, how thick or firm the midsoles below your feet is a matter of personal preference. Some runners want a plush, soft ride for extra comfort. Others dont want or need that much cushioning, preferring more response from each stride. The best way to decide is to try on a variety of shoes and see how they feel.

Here are your choices when it comes to cushioning:

  • Maximum cushion: These maximalist shoes offer thick padding in the midsoles for the ultimate plush feel. Runners may prefer the comfort of thicker, softer foam underfoot when running long distances or multiday races. But super-soft cushioning isnt for everyone. Some dont like the squishiness feel. Further reading:

How To Tell When It’s Time For New Running Shoes

Do You Need New Run Shoes? | When To Replace Your Running Shoes

Whether you go for a run in the morning or lift weights in the evening, what’s one item you always bring? Your shoes.

Shoes are among the most essential pieces of equipment for effective workouts, but they can often be overlooked! It’s important to replace your kicks regularly not only because they can show signs of wear-and-tear, but because when your arches, heels, and toes aren’t supported properly, you run the risk of injury. Fortunately, there are plenty of signs to let you know when you need new running shoes.

If you’ve been lugging around the same worn-out pair of shoes for months or maybe even years it’s probably time for an update! Here’s your footwear guide to staying trendy and secure while working out.

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Tips For Extending The Life Of Your Running Shoes

To keep your shoes going strong for as long as possible, try these tips:

  • Rotate two pairs of shoes: The benefit is greater if you use different shoes because your body gains a slight cross-training advantage as it adapts to subtle differences in shoe design. Shoe rotation also gives midsoles time to decompress and the entire shoe time to dry out.
  • Remove your shoes properly: Using the other foot to rake down on the back of the heel to pry off a shoe is bad form. Unlace each one instead and slip it off with your hands. Your shoes will thank you by serving you longer.
  • Use your shoes only for running: Wearing running shoes around the house or town might make you feel empowered , but it will also prematurely wear your shoes down. They were born to runnot run errands.

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.

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You Get Bruised Toes And Toenails

Wearing a pair of shoes thats smaller than your actual size could bruise your toes. It also causes blackening or loss of the nails . These injuries indicate that the shoe is either too tight or too narrow around the toes. If this persists, the individual may incur painful corns and the skin hardness around the toes and could result in ingrown toenails.

How Long Should You Expect Your Shoes To Last

Photos Show How To Tell When It

The total running mileage you can expect from your shoe will depend on the type of shoe you’re wearing, as well as your personal biomechanics such as weight and foot-strike pattern. Additionally, there are many other factors affecting lifespan, including using them for activities other than running and exposure to the elements.

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What Does A Neutral Wear Pattern On Running Shoes Mean

Neutral Wear will present itself as even abrasion throughout the ball and forefoot area of the outsole .

Generally speaking, people with the most energy-efficient stride present with neutral running shoe wear patterns. Weight is being transferred throughout the foot with a bio-mechanical process called pronation, the bodys natural way of absorbing shock while taking a step.

If you are experiencing neutral wear, you should consider purchasing a stability shoe. Stability shoes are the most common type of running shoes. They are composed of two main ingredients: slight medial support and good mid-sole cushioning.

Adding an insole for running to your stability shoes may help lengthen your stride. You’ll just want to be sure the insole you choose has arch support that matches the contours of your foot. It should also have a deep heel cup and that will help cushion every step you take.

Newer Shoes Feel Better

Your overall comfort when running is important. Research suggests that wearing comfortable shoes helps runners maintain proper form and movement when running, which in turn helps minimize injury risk. If newer shoes just feel better than your old pair, consider switching.

Some experts recommend that runners rotate two pairs of running shoes. If you get a new pair of running shoes about half-way through the life of your old ones, they can serve as a reference to help you notice when your old ones are ready to be replaced. If you notice a big difference in the cushioning of the newer pair, then it’s probably time to retire the old ones.

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Tips For Looking After Running Shoes

Looking after your running shoes will help with longevity. This is increasingly important when considering the impact of manufacture and consumer purchases on the environment.

Buy good quality: You will know the brands that you have tried and tested and whether they are durable or not. Don’t be swayed by looks and colours over quality, too. Some footwear companies claim their shoes include elements that are harder wearing, such as graphene-infused soles.

Clean and dry: If you return from a run with wet or muddy running shoes, it is important to dry them out. It is not a good idea to leave them by or on top of the direct heat of a radiator because this can cause the materials of the shoes to deteriorate.

Instead, loosen the laces, stuff newspaper inside the shoe to absorb some moisture and leave to dry in an airy but not too hot location.

Make sure you remove mud and debris from the shoes, too. You can shake off the mud or gently loosen it with a sponge before washing with clean water.

Better storage: When storing your running shoes between uses, make sure you leave them with loose laces. If the uppers are stretched or bunched out of shape due to the lacing this can cause undue stress on the fabric of the uppers.

Another reason for owning two pairs of similar shoes is that you will be more likely to notice the differences between the shoes if one pair wears out more than the other.

Tips To Help You Decide If Its Time For New Running Shoes

Are My Shoes Causing Shin Splints | How To Tell If You Need New Running Shoes
  • Mileage
  • Wear & Tear
  • How do they feel?
  • Now think about your running shoes and ask yourself if its time for a new pair. How many miles have you run in your current shoes? Do they have significant wear & tear? Do they feel worn out, different, less cushioned compared to when you first got them? Are any of those factors bugging you or impacting your running?

    Its Day 3 of the Pile on the Miles Running Challenge.

    Today were talking about running shoes. Share your favorite running shoes on your social to follow along.

    Chime in with what your shoes are doing for a workout today.Running?

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    How To Tell If Your Running Shoes Need To Be Replaced

    Tips for Identifying Worn Out Shoes and Deciding When to Upgrade

    Have you been running in the same pair of shoes for a while? Dont just keep running in them as using worn-out shoes can cause discomfort and even injury. Here are a few telltale signs that make it easy to know when to replace your trusty pair pf shoes.

    Start With The Bottom Of Your Current Shoes

    To begin, look at what youve been working with. Have you been running with an old pair of trainers? A pair of shoes you bought years ago, or ones you purchased on a whim a few months back? How many miles do you think youve run in the past few months? Anddo you have any aches or pains?

    When a shoe begins to wear down, the support and cushioning becomes less effective. The bottom of your shoes will give you some guidance as well. If you notice the tread is worn out, or even balding in some places, its a sign that you are due for a new pair of sneakers. The patterns of wear and tear will also provide clues as to how you load your weight as you run, and these markers could be helpful when you look for your next pair of shoes.

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    Signs Its Time To Replace Your Running Shoes

    Over time, your running shoes lose shock absorption, cushioning, stability, and support. These four qualities are vital in running shoes to ensure decreased stress and impact on your legs and joints to help prevent overuse injuries. The best thing you can do to prevent such injuries is to replace your shoes at the right time. So, here are 5 signs its time to replace your running shoes:

    1. Mileage

    Whether you run 5km or 50km, keeping track of your mileage helps you monitor the life of your running shoes. We recommend replacing your shoes every 400-600 kilometres however this varies depending on your running style, and running surface. Less frequent runners typically need to replace their shoes less often. Alternatively, those who run on rough surfaces will need to replace their shoes more frequently than someone who primarily runs on the treadmill. Nonetheless, our shoes take quite a beating when running as we land with nearly four times our body weight and strike the ground approximately 1,500 times in just 10 minutes of running. By knowing the mileage youve run in your shoes and replacing them at the recommended intervals, you can easily avoid a number of common running injuries.

    PRO TIP: If you have trouble tracking the mileage of your shoes, write the date on the inside of the shoe when you buy them to roughly estimate when its time for new shoes.

    2. Pain

    3. Treads

    4. Size and Fit

    5. Blistering

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