When to Replace your Running Shoes

With the burst of warm weather this upcoming week it will hopefully encourage you to get outside and start running or exercising, but before you do think about the last time you got a new pair of running shoes.

Running in old or worn-out shoes is one of the most common causes of running injuries. Your running shoes lose shock absorption, cushioning and stability over time. Continuing to run in worn-out shoes increases the stress and impact on your legs and joints, which can lead to overuse injuries. Some of the signs that you need new shoes are if you start feeling things such as muscle fatigue, shin splints, or some pain in your joints, especially your knees. If you are feeling some of these things you may be wearing shoes that no longer have adequate cushioning. The easiest thing you can do to prevent these types of injuries is replace your shoes when they're worn-out.

So how do you know when shoes need to be retired? Don't use the treads of your shoes to determine whether you should replace your shoes. The midsole, which provides the cushioning and stability, usually breaks down before the bottom shows major signs of wear. A good rule of thumb is to replace your running shoes every 300 to 500 miles, depending on your running style, body weight, and the surface on which you run. If you run on roads, you'll need to replace your shoes sooner than if you primarily run on a treadmill. For walkers you are not doing as much pounding on the shoes as runners but you should still replace your shoes about every 600 miles which if you walk 4 or 5 hours a week that comes out to replacing your shoes about every six months to prevent the same injuries as listed above for runners with worn-out shoes.