When to replace your running shoes

When to Replace Your Running Shoes

We all understand the importance of regularly renewing our running shoes. However, it's often unclear when exactly we should make the switch. Most sports brands recommend changing running shoes every 200-300 miles. But how much of this advice is a marketing strategy? Many people suspect that brands suggest frequent changes to boost sales, and that running shoes actually have a longer lifespan.

The durability of running shoes varies based on their design and usage. Besides the quality of the shoe, other important factors to consider include the runner's profile and the type of use.

The wear of a shoe depends on several factors, including the runner's morphology, weight, type of footprint, and the surface on which they run.

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Signs That You Need New Running Shoes

After a few months of use, running shoes begin to lose their protective, cushioning, and adherence properties. The shoe can become unstable and create imbalances, increasing the risk of pain or injury. Joint pain, tendinitis, periostitis, and many other pathologies can be avoided by simply replacing the shoes when necessary.

Here are some signs that it's time to replace your running shoes:

  • You start to feel pain when running. If you've never had pain before and you haven't had any other injuries or made significant changes to your training routine, it may be because your shoes are worn out. This is especially likely if you notice discomfort in both legs. Pain in both knees, in particular, is a sign that the cushioning system of your shoes is no longer working.

  • Shoes no longer sit flat on the ground. Place your shoes on the ground and see how they stay. New shoes tend to stay straight, while old ones are limp or sag noticeably.

  • The upper mesh has tears. If you find tears in the fabric around the toe box, it's a sign that your shoes are nearing the end of their lifespan. You will notice that your feet are looser and no longer receive the support they need.

  • The midsole is soft and seems crushed. The midsole is the part between the sole and the insole. If you compare them, you will see that the midsole of your old shoes will be soft and appear squashed, while in a new shoe it will still maintain its stiffness and shape.

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Why Should You Replace Your Old Running Shoes?

As running shoes wear out, their support systems begin to break down, which can lead to:

  • Cracks in the midfoot. The central area of your shoes offers a lot of support to the arch of the foot. When cracks start to appear, they no longer provide the support you need.

  • Shoes become unbalanced. The way your feet contact the ground can cause one shoe to wear out faster than the other, so your feet don't get the same support and your body stops running on a regular surface.

  • Increased risk of discomfort and injury. Running in a worn-out pair of shoes can put unnecessary strain on your legs and feet, increasing your risk of injury.

  • Less cushioning. Over time, even the best running shoes stop giving you the same cushioning as when they were new. If the shoe's support system wears out, you risk damage and pain in your feet and joints.

  • Reduced grip. It is inevitable that the sole of your shoes will wear out with use, which increases the risk of slipping, especially on wet surfaces.

  • Loose feet inside the shoe. At the end of its useful life, the outer structure of the shoe can eventually give way, making your feet looser and increasing the pressure on your feet and leg muscles.

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Conclusion

Be aware of the wear of your running shoes and replace them before they can cause problems. As a general rule, training running shoes should be changed approximately every 600 miles. For competition shoes (which are much lighter), the lifespan should be reduced to half (around 300 miles), or even a little less. Trail running shoes (specific for running in the mountains) can be used up to 800 miles, as they are usually more rigid.

For more information, talk to one of our Fitness Experts and get customized advice by submitting a request in our Mavyn website.