Foot Health FAQs: How Often Should I Replace My Running Shoes?
If you’re a runner, your running shoes are one of your most important tools for maintaining performance and preventing injuries. But how do you know when it’s time to swap out your old running shoes for a new pair? The answer depends on factors like how far you’ve run, your running style, and the condition of your current shoes.
To help you know the right time to swap out your runners, we’ll explore the telltale signs, as well as, why it’s important, and how you can extend their lifespan in this edition of Foot Health FAQs.
Why replacing running shoes matters
Worn out shoes can lose their shock absorption, stability, and proper support, which are essential for protecting your feet and reducing strain on your body. Over time, running mechanics can be impacted by a worn pair, leading to discomfort, muscle fatigue, and even running injuries like shin splints or plantar fasciitis.
Shoes that have lost their structure may cause uneven wear on the soles, alter your foot strike, and affect your natural stride. Worn out running shoes don’t just feel uncomfortable—they can also increase the risk of injury.
Time to replace: telltale signs
Here are some telltale signs that it’s time to replace your running shoes:
- Visible wear patterns: If the tread is worn smooth or the soles feel thin, it’s time for a new pair.
- Loss of cushioning: When your shoes no longer feel springy and feel firm or flat, their shock absorption is likely compromised.
- Persistent discomfort: If you experience new aches or pain after running, your old shoes may no longer provide enough support.
- The twist test: If you can easily twist your shoe from heel to toe, the structure of the heel counter and sole is likely too weak.
How many kilometres can running shoes last?
On average, a pair of running shoes should be replaced every 500–800 kilometres (300–500 miles). For many runners, this equates to about four to six months of regular running. However, factors like your body weight, running surface, and speed work can affect how quickly shoes wear out. Runners who do a lot of trail running or run on hard surfaces may notice more wear sooner.
Tips for extending the life of your running shoes
To get the most out of your favourite pair, consider these tips:
- Rotate two pairs: Having two pairs of running shoes to alternate between allows each pair to recover and last longer.
- Reserve for running only: Avoid using your running shoes for casual activities or workouts to prevent unnecessary wear.
- Store properly: Keep shoes in a cool, dry place to avoid material degradation.
- Inspect regularly: Check for uneven wear patterns or thinning soles to catch issues before they cause discomfort.
How Hurst Podiatry can help
At Hurst Podiatry, we know the importance of proper footwear for injury prevention and optimal performance. Whether you’re unsure if it’s time for new running shoes or need help addressing pain caused by worn out shoes, our team can provide expert guidance and solutions. Ready to run your best? Book an appointment with Hurst Podiatry today and let us help you stay injury-free and comfortable—one step at a time.
