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How Often Should You Be Replacing Your Running Shoes

Posted by Kayli Barth on April 11, 2014 (0 Comments)
Whether you're training for a half-marathon, a 10k, or you're just a casual runner, your shoes are the most important piece of equipment you have. Your running shoes were designed to absorb the impact of your foot hitting the pavement (or trail, or treadmill) and save you from injury. But like all sports equipment, your shoes have an expiry date which if ignored can result in discomfort or injury. 

Unfortunately the expiry date isn't written on your shoes anywhere. So how do you know when it's time to replace your kicks? The answer is: it depends.

Many people say you should replace your running shoes every 4-6 months or 700-1100 kms. Where you might fall in that range depends on your size, training schedule, and running style. If you are small or a very experienced runner that is lighter on their feet, you might be near the higher end of the range. If you're larger or have a heavier foot when you run, you would likely go through shoes faster.

Beyond the numbers, there are a few ways to tell if your shoes need replacing:
  • Try the press test - press your finger or thumb into the midsole of your shoe. If it feels hard and unforgiving it is broken down and no longer absorbing the impact on your foot.
  • Look for signs of wear in the outsoles - there are a couple signs from the outsole that your shoes are starting to breakdown. If you notice a lot of creasing or if the sole of your shoe looks as bald as an old tire, it's time to replace it.
  • Pay attention to your body - if you have some new nagging aches and pains in your feet, ankles, shins, or knees, it could very well be your body's way of telling you that your shoes are past their prime.
No matter what level of a runner you are, replacing your shoes regularly will keep you comfortable and injury free. You may even find yourself hitting new PBs with a fresh pair of kicks.

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