When To Replace Your Running Shoes [5 Key Indicators]

  • By: Christopher
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It’s hard to tell when you need to replace your running shoes. Some people can go for years without replacing them, while others have to buy a new pair every few months.

You may wonder if an exact number of miles or kilometers will guarantee the time has come to throw out your old sneakers and buy new ones.

The truth is that you’ll probably know it’s time because your current sneakers are no longer serving their purpose well enough. If they’re not giving you any cushioning anymore, it may be time for something new!

This article will walk you through all aspects of how to tell when to replace running shoes and what to do with old ones. We’ll share some tips on extending your current pair’s life, as well as a few pointers on buying new ones.

You’ll be able to make an informed decision based on research rather than hearsay from now on!

Importance of Wearing the Best Fit Running Shoes

Running is an excellent form of exercise, but it can do more harm than good if you’re not wearing the right shoes. It’s important to wear running shoes that fit well and support your feet while giving them room to breathe.

Wearing a high-quality, well-fitting shoe will help to improve your balance, stability, and stride length significantly. This will greatly aid you in achieving your running objectives and guarantee your foot safety.

There is nothing worse than having a pair of shoes that do not fit well. This can be extremely uncomfortable and can cause blisters, sores, and even injury.

Therefore, it is important to wear the best-fit running shoes for your feet because you will be wearing them every day, which means they need to feel right, or else you will be in pain.

5 Indicators It’s Time to Replace Your Running Shoes

Your body changes over time, and so does your feet; This means that the shape of your shoe can change too. If you notice any pain or discomfort in one foot while wearing a specific pair of shoes, then it may be time for a replacement!

The following are the early indicators that its time to retire your favorite training shoes:

1. Pain When Running

If you have been using one pair of running shoes and you begin to notice that some of your body parts start to get painful when running, it’s time that you got yourself a new pair of training shoes.

Additionally, if you have been experiencing unexplained muscle aches, fatigue, and joint pains, particularly on your knees, it could be that the cushioning of your shoes is already worn out. This calls for a new pair of training shoes.

2. Worn Out Treads

Treads are a crucial part of your training shoes anatomy. Worn-out treads are a self-evident sign that you need to get yourself a new pair of training shoes.

The sole of your training shoes is designed to last longer compared with the shoe’s cushioning or shock absorbency. So, it’s time for a brand-new pair when it starts to wear out.

Avoid running with shoes that have worn-out treads and soles, as they can cause injuries.

3. Uneven Wear

If your training shoes start to wear unevenly, it might signify that you need to replace them. This includes excessive wear at the shoe’s front area, which is caused by your foot turning excessively far inward as you run.

The shoes can also have excessive wear on the outer edges, which could be an indication of underpronation or supination.

This happens when your heel leans outward, exerting more weight on the outer edge of the shoe.

4. Sore Feet After a Run

Sore and stiff feet after runs are a clear indication that your shoes are worn out and you need to replace them.

Additionally, if you notice new discomfort in your feet or you start getting blisters and hot spots after your regular runs, you might want to replace your running shoes.

If your shoes are new and you start to experience blisters, hot spots, and sore feet, you might be wearing the wrong running shoes for your feet.

5. High Mileage

Generally, you should replace your training shoes after 300-500 miles. At this point, the treads and cushioning on most shoes will have worn out.

Besides, the shoes will have poor shock absorption, which might cause strain on your ligaments, muscles, and joints.

If you don’t keep track of your mileage, you should buy a new pair of training shoes after every 5-8 months. That’s if you run for an average of 15 months per week.

Hacks to Prolong Your Running Shoes Life

As a runner, you know that your shoes are one of the most important investments you’ll make. They’re what keep your feet happy and healthy as they take on all those miles!

Below are some great tips for making sure your favorite pair lasts as long as possible.

1. Have More Than One Pair of Running Shoes

Rotating your pair of shoes every now and then will make them last longer. When you have at least two pairs of shoes, one pair will have adequate time to dry out between runs.

You can also have different types of shoes for use on different occasions.

2. Remove Your Shoes in the Right Manner

Always unlace your shoes when you are wearing or taking off the shoes. Also, make sure that you slip them off with your hands.

Please avoid using your foot to toe them off when you complete your run. Toeing your shoes off will break their heel and cause them to overstretch.

3. Wear Your Running Shoes Only When Running

You might be tempted to wear your running shoes elsewhere because they are very snug and light.

However, that additional wear can drastically shorten the lifespan of your running shoes. So, remove them after you have finished running and put on other shoes.

4. Keep Your Shoes Clean and Tidy

Never leave your shoes dirty. Always wipe them down after the run to remove dirt, dust, moisture, or mud.

If you have to clean them, don’t use a washing machine. Instead, use a sponge or a piece of cloth and warm soapy water, then leave them to air dry.

Final Words

Running shoes are designed for a specific purpose: to protect your feet and provide structure and support while you are running.

The problem with running shoes is that they wear out over time.

Some runners may find themselves in this situation where the cushioning has worn away, or their running shoe no longer fits properly because it’s too big or small.

Other times, you might have noticed changes in how your foot lands when you run, causing pain on one side of your foot. Disregarding such early warnings can lead to foot injury.

Therefore, replacing your running shoes is essential as soon as you notice the signs discussed above.