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When Do You Need New Running Shoes

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Why Do We Need To Replace Running Shoes

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

You Develop Plantar Fasciitis

Underneath the skin on your foot is a long band of connective tissue that connects your heel to your toes called your plantar fascia. When this band becomes inflamed, you may develop a condition called plantar fasciitis. Characterized by stabbing pains in your heel when you first wake up in the morning, plantar fasciitis can be prevented by wearing running shoes with the proper amount of support.

Major Wear And Tear Signs

  • Worn upper: If the sole is fine but the sides have worn through you might need larger shoes, stretch laces or shoes with a reinforced upper
  • Fraying inside the heel: this might indicate the wrong size shoe as the friction from your ankle could wear it down while you run. This could be helped by tying shoelaces more securely to prevent your foot from leaving the shoe.
  • Midsole feels too soft: if it doesnt spring back and collapses under pressure its time to replace the shoe. You might be able to spot creases, particularly in the impact zones.
  • The shoes dont stand straight when on a flat surface
  • Heel counter becomes less supportive, even mobile

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How Do You Choose The Right Pair Of Trail Running Shoes

Finding the best running shoes for you is incredibly subjective, so figuring out what style of shoe you prefer and what kinds of runs you plan to do are going to guide you to finding your best fit. Here are a few things to consider as you browse this list for your nextor firstshoe purchase:

  • Width
  • Toe box
  • Weight
  • Stack height
  • Drop
  • Do you need a waterproof shoe or drain holes?
  • How much traction are you looking for? Is a rock plate important to you?

The Details: Stack Height Drop And Weight

What Kind Of Running Shoes Do You Need? (Part 1)

If you want to geek out on the stats of a shoe, thats fine. But I would steer clear of making decisions solely based on them. Pay attention but dont obsess.

Sure, there is a pretty big difference between a 12mm drop and zero drop, so much so that I dont suggest making such a drastic change. But between a 4mm and 6mm drop, its marginal. To put it in perspective, its the difference of the thickness of a nickel.

Stack Height

This is usually the measurement of the bottom of the shoe to the bottom of the inside of the shoe. It gives a measurement of how much material there is between your foot and the ground.

The higher the stack height, the thicker the sole. I say usually because some brands will not include the insole as part of the stack height measurements.


Drop is the difference in measurement of stack height between the heel and toe. It ranges from zero to 12 mm. The higher the drop, the less strain on the Achilles, soleus, and calves. Zero drop shoes are associated with a more natural barefoot running feeling.


The weight of a shoe can give good insight into the type of running for which the shoe is best suited. Lightweight shoes ones weighing less than 8 ounces for men and 7.5 ounces for women are typically designed for faster running and racing.

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Is It Time For New Running Shoes

Replacing your running shoes regularly can keep you feeling strong and injury-free no matter where you run. If you think its time to replace your running shoes, check out our article on how to pick the best shoes. Or, for more specific recommendations, see our picks for the best shoes for beginners.

Things You Need To Know Before You Buy Running Shoes

Don’t take recommendations from your friends if you don’t want to get hurt.

Colorful running shoes can inspire almost anyone to lace up and attempt a 5K . But cool sneakers won’t take you far if they’re terribly uncomfortable. To avoid both blisters and serious injuries, forget everything you know about sneaker shopping, and use these expert tips to find the pair that’ll keep you going and going and going or at least make running less torturous.

1. Ignore recommendations from your friends.

While you might be tempted by the running shoes that your fittest friend swears by after all, she ran a freaking marathon in those! they may not be the best pair for your feet. “The way you move is highly unique as unique as your signature or your voice,” says Paul Langer, DPM, podiatrist, president of the American Academy of Podiatric Sports Medicine, and co-owner of a shoe store. Because your stride is almost definitely different from your friend’s, your ideal shoe probably will be different too.

2. Never buy a totally new pair online.

“You can’t assess comfort without making comparisons, so you have to try on at least two or three pairs before you select one,” Langer says. If you’re new to running, try at least one lightweight pair with a super-thin sole, and one thicker-soled pair that looks sturdier. It will help you figure out what feels best and narrow down a large selection.

3. Don’t trust running store technology.

4. Run before you buy.

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How To Preserve Your Running Shoes For Longer

We all have our favourite running shoes, and it can be a sad day when your loyal and only constant companion over hundreds of miles of sweat and pain is dropped in the bin.

So finding ways to extend the life of your cushion-soled buddies will help delay that sorry day, and make it easier on your bank account in the process.

Here are some of our top tips to keep your shoes fighting fit for a little bit longer:

  • Keep your shoes dry

After a run in the wet, make sure you sufficiently dry your running shoes, and that doesnt mean kicking them off near the radiator in the hall. Fully loosen the laces, remove the insoles, and let them dry naturally at room temperature. Exposure to the extremes of hot and cold will wreak havoc with that essential midsole spring and the shape of the upper. If you need them to dry quickly for training the next day, scrunch-up some newspaper and place it inside. This will absorb the moisture much faster. Alternatively, use two pairs

  • Clean your shoes

If possible, remove the sockliner or insole and wash separately in warm water and detergent. Remove excess mud with an old tooth brush then scrub with hot water and detergent, before rinsing thoroughly and leaving to air-dry.

  • Undo your laces

Yes, every time. Undo your laces fully and slide your foot out, using your hand not your foot to anchor the shoe while youre doing it. Lace up your shoes properly when you put them back on again.

  • Make sure you have the right lace pattern
  • Rotate your running shoes

The Mileage Is Adding Up

3 Signs You Need New Running Shoes

A shoes durability depends on factors like your style of running and weight.

However, 300 to 500 miles is a good rule of thumb for how long your sneakers will last, says Wood. For instance, if you run 80 miles a month, then you should reinvest in a new pair between four and six months.

Keep track of your mileage by entering the date you bought your pair in a training log or by using a Sharpie to write the date on your shoe.


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Scandinavian researchers found that runners who switched between models of shoes had a 39 percent lower risk of injuries compared to people who ran in the same shoe during a 22-week period. The researchers believe your leg muscles are worked a little bit differently in each pair, so you dont overstress certain tissues as much as you would if you were only using one pair.

Sure, paying for two pairs will cost you more up front, but its a small price to pay for decreasing your risk of getting hurt and extending the life of your shoes.

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When Should You Replace Running Shoes

Swapping out shoes at 400 or 500 miles is probably still a good idea, but dont swap out an aging shoe because you liked how it felt fresh out of the boxshoot for shoes that feel good on your feet after 100 or 200 miles of running, since this is when a shoe starts to bottom out in its cushioning loss.

Now, remember this:

Dont rely on any high-tech gimmicks to preserve shoe cushioning.

It doesnt seem to matter whether your shoe has gel, air, or springs the dominant factor is still the EVA foam, and in that respect, all shoe brands are more or less the same.

If you rely on your shoes for a specific biomechanical effect , its a good idea not to run too long in the same pair of shoes, since theres no telling how your body will tolerate the altered surface.

But if you are relatively healthy and just need a comfy pair of shoes to protect your feet, there isnt any evidence that pushing the boundaries on shoe durability is going to cause any real harm aside from having a pair of shoes that look dirty and smell awful.

When it comes to choosing a pair of shoes to wear, your best bet is to listen to your comfort. Running stores may have recommendations for what they think you should wear, but remember they may be bias towards one brand or particular shoe.

Remember, you are the one wearing the shoes, not the sales consultant!

Best Running Shoes For Women

Nike Revolution 3 Running Shoe: $80+ at AmazonThis bestselling Nike shoe continues to earn praise for its sock-like fit. The snug, low-profile design offers a secure, responsive fit that remains comfortable during longer runs.

Saucony Cohesion 10 Running Shoe: $44.90+ at AmazonMany runners rave about these well-constructed running shoes, which are considered ideal for outdoor running. Despite their rugged design, they’re flexible and breathable with mesh panels. Unfortunately, their rugged design makes them heavy at over 10 ounces per shoe.

New Balance Fresh Foam Arishi Trail V1 Running Shoe: $40.78+ at AmazonThese trail running shoes have a fresh, sporty appearance. They’re equipped with New Balance’s premium performance features, including an all-terrain dual lug outsole and foam cushioning. They have less padding than other shoes, so some runners felt a lack of support.

Sian Babish is a writer for BestReviews. BestReviews is a product review company with a singular mission: to help simplify your purchasing decisions and save you time and money.

BestReviews spends thousands of hours researching, analyzing and testing products to recommend the best picks for most consumers. BestReviews and its newspaper partners may earn a commission if you purchase a product through one of our links.

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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.

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

Do You Need New or Different Running 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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How Do You Know When Running Shoes Are Worn Out

Tracking apps like Strava allow you to record which shoes youve worn for each run, so even if youre using more than one pair you know how many miles each one has done.

Top tip: write the date you bought your shoes on the inside and use that as a guide.

However, if you dont know how long youve had your shoes or how far youve gone, here are some signs that it might be time for a new pair:

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How Often Should You Replace Your Running Shoes Plus 11 Options To Shop Now

Our editors independently selected these items because we think you will enjoy them and might like them at these prices. If you purchase something through our links, we may earn a commission. Pricing and availability are accurate as of publish time. Learn more about Shop TODAY.

Whether you’re a casual runner who logs the occasional mile or someone who hits the pavement every day, you want to have the proper foundation for your runs. The right pair of shoes can take you far although you want to be careful not to clock too many miles in one single pair.

Generally, you should be replacing your running shoes about every six months, Dr. Suzanne Levine, a podiatrist at Institute Beauté in New York City, told Shop TODAY. After that time period, your shoes can lose their cushioning, which might put you at risk for stress fractures in the feet and legs. “Most people wear out the shoes unevenly,” Levine said. “With use, this can add to instability and can result in an increased risk of sprained ankles, plantar fasciitis, shin splints, runners knee and even hip injuries.”

Of course, the six-month time frame isn’t a hard and fast rule. A marathon runner is likely going to need to replace their shoes far sooner than someone who laces up a few times a month. That’s why a good rule of thumb to follow is replacing them every 400 to 500 miles, she said.

You Can’t Get Your Shoes Off Without Completely Loosening The Laces

Signs You Need New Running or Walking Shoes

Exercises may increase blood flow to your heart and lungs, but it also decreases blood flow to your hands and feet, often making them swell. If you find yourself loosening all of the laces after a run, you may need a wider shoe. Just be careful in going up a width that your heel sits comfortably in your shoe without slipping.

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How Do I Know When It Is Time To Replace My Athletic Shoes

Image A

Image D

Image E

When athletic shoes should be replaced depends upon amount of usage, signs of wear and age of the shoe. The four main components of an athletic that can break down or wear out: outer sole, midsole, heel counter and shank or cut out area of the shoe.

The outer sole material is made of a carbon rubber, which is meant to be very abrasion resistant. Some athletic shoes will have a harder and more resilient rubber at the heel of the shoe since this is where most of the wear will occur. Once the outersole has worn through to midsole or there is more than 4mm difference from the other side of the heel the shoe should be replaced. Refer to image A.

The mid-sole is normally composed of a foam material: Ethylene Vinyl Acetate , Polyurethane or a blend of both materials. The midsole is intended to be shock absorbing and in some shoes serves to control excessive foot motion. After certain amount of repetitive load is placed on the midsole it will compress not rebound and absorb shock or control the foot as well as it did when new. In some cases, the midsole can deform and compress unevenly which can create an alignment change of the foot. This can lead to over use type injuries.

Midsoles should be considered worn out:

  • After 300-500 miles of running or walking, 45-60 hours of basketball, aerobic dance or tennis.
  • Shows signs of unevenness when placed on flat surface.
  • Display noticeable creasing.
  • Refer to image B and C.

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