Like all fitness products, running shoes have a shelf life that depends on how often they’re used and how they’re used. Running on worn out shoes can increase your risk of injury, and it usually is just downright painful. What are some signs you’re in need of new kicks and not just having an off run?
1. Track your mileage.
Most shoe companies recommend new shoes every 350-550 miles. For people who run 20+ miles a week this means new shoes every 3-4 months.
2. Check the sole.
Put your old pair of shoes on a table and look at them from behind. Are they leaning to one side? This means the midsole cushioning is probably worn too.
3. Aches and pains.
Suddenly experiencing new aches and pains in your feet? May be a sign that your midsole is wearing out.
4. Creasing and wrinkles.
Look at the area under your heel and ball of your foot. Are there creases and wrinkles? May be a sign that you need new shoes.
5. The Twist Test.
Can you twist the shoe? As your shoes wear out it’ll become increasingly easier and easier to twist them.
6. Is the tread worn down?
As we clock the miles we wear down the tread, especially if you’re an outdoor or trail runner. Check here for signs of wear.
How do I prolong the life of my shoes?
Many experts suggest having an arsenal (or two or three) pairs of running shoes that you rotate throughout runs. This can give them a longer life, and also keep you from that horrible transition from shoe to shoe. If you’re tight on budget try buying a new pair of shoes about halfway through the life of your current shoe. This gives you time to break them in during the next few weeks on short runs.
Remember, if your feet go numb, feeling tingly, you have aches and pains that are more than just muscle stiffness, this can be a sign of poorly fitting shoes. Don’t wear shoes that hurt your feet to prevent further injury.