When to Replace Running Shoes

When to Replace Running Shoes

By: Fara Rosenzweig

Running in worn-out shoes is just as bad as running in the wrong shoe size. While it can be a pain to break in new shoes, it's essential to replace your old ones to prevent injury, improve performance and insure comfort.

Many experts go by the golden rule of replacing your running shoes every 300 to 500 miles. But, signs of wear and tear—whether you've reached that mile marker or not—should be among your earliest indications that it might be time for a fresh pair.

"Signs of age, like the rubber tread wearing down, should be a clue that it might be time to replace your running shoes," says Keith Stern, the head of Reebok's research and analysis team.

However, judging a shoe from the wear on the outer sole is not the only way to indicate a shoe's wear. Here are a few other signs that can help you determine whether or not it's time to break up with your favorite soul mate:

Uneven Wear

Regardless of your gait, deterioration will happen. Especially, says Dr. Steven Weinfeld, an orthopedic surgeon and Chief of Foot and Ankle Surgery at Icahn School of Medicine at Mount Sinai, if the soles are starting to wear unevenly.

"People often have a heel strike that's not totally straight," he says, "and one side of the heel will wear down more, and that will start to tilt the shoe."

An uneven shoe is a problem to run on because it creates an unbalanced stride, which can lead to injury.

Compressed Midsole

In most road and trail-running shoes, how the midsole holds up can determine when you may need to replace your shoe. The midsole is in between the insole and outsole and its cushioning is typically made with ethylene vinyl acetate (EVA), a foam material that provides cushioning and shock absorption to protect and stabilize your foot when you walk or run. If the midsole is pressed flat, it can't deliver that protection, which can lead to injuries. Experts suggest that if the midsole is compressed — wrinkling or cracks are a pretty sure sign — it may be a warning that the shoe is wearing out and you should grab a new pair.

New Aches or Pains

Constant pounding on the pavement can cause stress on the body, which can lead to injury. However, if you're a runner who is diligent on recovery (cool downs, foam rolling, cold therapy), then you know your typical post-run soreness. But, if you feel something new and you don't recall any trauma, then the pain could be stemming from worn out shoes.

"If someone has regularly been running and suddenly starts to get a new symptom—for example back pain, knee pain, hip pain," Weinfeld says, "the shoe being over worn could be part of the problem and it may need to be replaced."

Discomfort

There's nothing worse than being a mile into your run and experiencing foot discomfort. Your chances of injury go up once cushioning, support and shock absorption break down. If you feel like your shoe is working against your natural stride, or your foot just hurts, then it's time to ditch those shoes and find yourself a new pair.

Blistering

It's like a runner's initiation: blisters. Every runner will experience blisters at some point, and they are annoying. However, if you've tried an anti-chafe cream, moisture-wicking socks, or blister-prevention bandages and you're still getting them, it could mean your shoes don't fit correctly. If they are new shoes, then it might be that you still need to break them in. However, if this pair is your go-to running shoes, and you suddenly start to get blisters, that's a sign the shoe is stretched out and not fitting correctly because of wear.

Overuse

If you wear your shoes exclusively for running, their lifespan should be longer, according to Reebok experts. However, they caution that if you wear your shoes throughout the day for other activities in addition to running, you'll wear them out sooner. Running on hard surfaces like asphalt, instead of soft terrain like dirt, will also break your shoes down more quickly. Knowing when to replace your running shoes is important. If you run more than 31 miles per week, you should replace your shoes every few months. If you run less than 10 miles a week, you should get a new pair every 10 months or so.

Purchase Date

If you're unsure if you're shoes are worn out, there's a simple question that can help: When did you buy them? If you can't remember, then it's time to replace them.

How to Increase Your Shoe's Lifespan

If you're unsure if you're shoes are worn out, there's a simple question that can help: When did you buy them? If you can't remember, then it's time to replace them.

1. Purchase a couple of pairs of the same shoe and rotate them. This will help each pair last longer because you're not wearing them as much.

2. Only wear your running shoes for running. If you're tempted to wear an athletic shoe for more than exercise, consider buying a cross trainer for those times when you're not at the gym and spare your true running shoes.

3. Run on soft surfaces because this leads to less impact on the shoe.

4. Purchase the correct shoe size so that your pair doesn't wear as much and better flows with your gait.

5. Invest in a high-quality running shoe so they will last longer.

What do you think? Is it time for a new pair of running shoes?