When Should You Change Your Running Shoes?

You’ve probably heard the recommendation of changing your running shoes after a set distance or a set amount of time.

For example, shoe companies will sometimes recommend changing your running shoes after 500 kilometers or after one year. Not biased at all, right?

The truth is, there are too many factors at play to rely on blanket statements like these to change our running shoes.

This blog post aims to give recommendations that are more personalized to each person.

What Factors Can Contribute to Wear and Tear When It Comes to Running Shoes?

 The truth is that everyone will wear out their shoes at a different rate because we are all unique and have different training regimens.

Here are different factors that can contribute to the wear and tear of your shoes:

•  The type of surface you run on (pavement versus trails)

• The type of shoe (minimalist, maximalist, and anything in between)

• Your running pattern and biomechanics

• How you take care of your shoes

As you can see, none of these factors have anything to do with distance or time. Someone could have their shoes for 3 years and they could still be in pristine shape if they run on pavement 3 times per week while taking good care of the shoes. On the other hand, someone running on a rockier and muddier surface up to 5-6 times per week could wear out the shoes within 8 months.

What to Consider Instead of Distance and Time to Change Your Running Shoes

  1)    Look out for significant wear and tear

Start by looking at the top of your shoe where the mesh or the fabric is for any significant damage. Look out for holes or tears where your toes could be poking out or rocks could be getting in. It’s important not to ignore this as it could eventually lead to foot pain.

Next, turn your shoes over and look at the soles. The areas that are usually the first to get worn out are the heel, the outside portion, and the midfoot (going across). You are looking for any significant dips in the sole and comparing both sides. If the dips are significant, this could start modifying your running pattern. See the picture below for the most common areas of wear on the soles. 

2)    Take note of any new aches and pains

I’m not talking about a full-blown injury in this case. Instead, pay attention to recent aches and discomfort that appear whenever you wear your shoes.

These niggles could be in the feet or anywhere in the legs. When you remove the shoes, the discomfort should usually subside. When you try on a new pair of running shoes, you will typically notice a significant difference in comfort levels.

If you are experiencing more serious pain and are not sure when to stop or keep going, check out this blog post for some guidance: Running with Pain: When to Push and When to Rest.

***** 

In the end, knowing when to change your running shoes is NOT an exact science and should be done on a case-by-case basis.

Don’t let the shoe companies convince you that you’ll get injured if you don’t change your shoes after a set number of miles or kilometers if your shoes are still in perfect condition.

It’s simple, really, just take time to assess the wear and tear of your shoes and try to notice how comfortable they still are.

Do you have any other tips or tricks for knowing when it’s time to change your running shoes? Let me know in the comments below!

Happy Running,

April :)