I would walk 500 miles, but I would need new shoes before I walk 500 more.

Thursday: Rest

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.


Current Rotation from L to R: Brooks Pure Grit, Pure Flow, Nike Lunarfly 4, Saucony Kinvara 4, Shadow Genesis

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.

My shoes!

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.


I’ll commit to a shorter one, once my hair gets longer

Leave a comment

Evolution of Running Shoes, Specifically Mine.

Without a doubt running shoes are the most important piece of equipment we need. When I started running I had no idea what I was doing. I put on whatever pair of Nike’s I owned and hopped out the door. Granted I was running for 1/2 a mile at the time, but even when I decided to run distance, i had no clue about running specialty stores, shoe fittings, the type of arch I had, if i pronated, or what the heck pronation even was. I couldn’t tell the difference between an everyday sneaker or ones meant for high mileage. Thank God for the resources we have now.

I’ll say this first, go to a running store and have your foot and gait analyzed. They do this at Dick’s Sporting Goods or local running stores near you. If you’re lazy you can do the wet paper bag test to see what kind of arch you have. Then you can have a friend use their phone to film you running on a treadmill to see if you have any type of overpronation or underpronation.

I started running in a pair of Adidas trail shoes, couldn’t tell you the name of them if they walked over my face. And why i thought i needed ‘trail running shoes’ in the Chi-Town suburbs is kinda beyond me right at the moment. Then I graduated to Nike Lunarswift which I thought were nice, but a didn’t like the way it grabbed my ankle like a kid that won’t let go… Again, this is a more supportive shoe that I apparently didn’t need.

Then one day, in a Sports Authority, I tried on Nike Lunarfly 2+. They felt like a second skin, and I ended up running for years in this model. These were a lightweight, neutral, cushioned shoe.

Nike Lunarfly 2+ my first love

Nike Lunarfly 2+ my first love

Cincinatti Flying Pig 1/2 in Nike Lunarfly 2+

Cincinatti Flying Pig 1/2 in Nike Lunarfly 2+

Chicago Marathon and a pair of Lunarfly 2s

Then the Nike Lunarfly 3+ came out. They were okay, felt heavier than the 2’s and i still use them to hike in because i just have a hard time parting with running shoes… what? we spent soooo much time together, the memories! This past January the Lunarfly 4+ came out, and my opinion of the shoe has gone to hell. They’re awful, the ankle is really high and cuts into the front & backside of the ankle, the cushioning just isn’t there and the fit is completely different than the earlier models. I bought a pair of Mizuno Wave Rider 15’s to see what the fuss on Skinny Runner was about, but they are not for me and I ended up returning them. The felt heavy and restricted my foot’s motion.

Rock N' Roll Usa 1/2 and Lunarfly 4s

Rock N’ Roll Usa 1/2 and Lunarfly 4s

Now that I’ve complained about what hasn’t been working, here’s what I’ve been digging lately. Brooks Pureflow. These are the first shoes i’ve loved since my Lunarfly days, however I already tried on the Pureflow 2s and wasn’t excited about them. Bummer, but it did open me up to the idea that Nike isn’t the only brand that creates good running shoes. I picked up a pair of Saucony Shadow Genesis on a clearance whim and so happy I did. The Shadow Genesis are a little firmer than what I’m used to, but they are so comfortable and they feel like they are shaped for my feet,  like they should be called Saucori’s.  I’m already looking at the Kinvara 4s (Saucony’s lightweight cushioned shoe) as my next purchase.

Saucony Shadow Genesis

Saucony Shadow Genesis

Top to bottom: Nike Lunarfly 3’s, Lunarfly 2s (my last pair!), Nike Flex Experience, Brooks Pureflow

So that’s my shoe collection from start to finish.

What do you run in?

Do you have different types of shoes for different workouts or racing?


Happy 24th!

Happy 24th!