My running shoes are like children to me. I love them and care about their well being until they’re old enough to go out on their own (and be donated haha). I make sure to pay attention to the mileage i put on each pair and I only wear them when I run. A basic rule with running shoes is to change them between 300-500 miles. If you wear minimal shoes, or lightweight shoes you should change them out between 200-300 miles. Yeah I know, this is a very general piece of advice so hopefully the next part will help.
Changing your shoes depends on a few factors.
– The surface you run on. Roads will break down shoes faster than trails.
– Your weight. Example A 200 lb person will break down their shoes quicker than a 100 lb person.
– The type of shoe you wear. Minimal or lightweight shoes will wear out before basic heavier running shoes.
– The wear on the shoe. If you take a look at the heel, the outsole & tread on the bottom, you can determine if your shoe is worn. Look at your shoes like you would the tread on your tires. The picture below is an old pair of Nike’s I only use for hiking in. Check out the wear along the right side of the sole!
– How your body feels. Sometimes the tips above won’t help you decide if you should change your shoe. Little pains here and there without being injured could mean you need a new pair. When you’re out running and constantly feel off, or feel your knees aching, or parts of your foot hurting for no reason it might be time to change your shoes.
I have had many clients in the past come to me and tell me about their knee pain or foot pain and the first question I always ask is “how old are your running shoes?” If your running a decent amount & using the same shoes for the gym & everyday activities you may have to replace your shoes more often, and might want to consider buying running shoes you only run in to make them last longer.
I keep track of my training runs on my Runners World Training Log. I love their training log because I get to keep track of my shoe’s mileage on the same screen as I log my run. It’s pretty fun too because it breaks down the cost of your shoe to the mileage you’ve ran and gives you the price per mile. It definitely makes me want to get my money’s worth out of the shoe.
Determining the lifespan of your shoes is definitely up to the individual, but the best bet it to keep track of your mileage (even if just using a notepad and pen) and pay attention to your body’s signals and the wear on the shoes.
Happy Friday and put some miles on your shoes this weekend!
PS, I cut a side bang.