There’s nothing like a fresh new pair of shoes, but how often do you need to get new ones? Replacing your running shoes depends largely on a number of factors; including weight, height, the surface you are running on, your running style, the type of shoe you are wearing, etc. Typically a shoe is good for 300-500 miles.
A good rule of thumb is to change your shoes when your legs and/or joints feel achy, or when you are not recovering as well as you should. Notice the wear on the shoes. If the soles are wearing down and the bottom of the shoe becomes very pliable, and/or the midsoles have a lot of wrinkles, toss them. Running with an old pair of shoes puts you in risk for injury.
It is important to wear a properly fitted running shoe. In addition, they should only be worn for running. After finding the right shoe, many runners buy a couple pairs at once and alternate them from day to day. Some runners, after putting about 300 miles or so on their shoes, begin wearing the old ones for short runs and the new ones for long distance runs. It is important to keep in mind that shoes do have a “shelf-life.” Eventually the midsoles will lose their ability to absorb shock, even if the shoes are barely worn or have not been worn for years.
So many miles…how do you keep track? Simply. Average the amount of miles you run per week and multiply by the number of months they have been used. You can also easily input numbers into an excel sheet. Not technologically savvy? Write them down on paper! If using more than one pair at a time it is wise to number the shoes with a permanent marker.
Buy the right shoe, track your miles, and run happy!
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