I know it’s tempting to keep your trusty running or walking shoes until they begin to fall apart, but you’re just begging for an injury if you do that. As time goes by and the miles pile on, running shoes begin to lose both their stability and shock-absorption power; for walking shoes, the big problem for most people is the outer heel begins to wear, which can throw off your gait and make you more prone to injury. As a result, it’s important to replace your running shoes before that happens.
When to Replace Your Running Shoes
It is recommended you replace your running shoes between 350 and 550 miles, depending on your running style, body weight and the surface on which you run. Lighter runners can get closer to the upper end of the recommendation while heavier runners are harder on running shoes and should consider new running shoes closer to 350 miles.
A running shoe’s midsole cushioning may be worn out long before the tread shows signs of wear. Because the bottom and tread of the running shoe may look fine, identifying when the cushioning is shot isn’t as easy to do. Here are some tips for identifying midsole wear:
- Pay attention to how you feel. As your running shoes begin to give out, you may start to get some aches or pains in your bones and joints. You may also notice slight muscle fatigue, back pain or possible shin splints.
- Try to twist the running shoe. A worn-out midsole will allow the shoe to twist more easily than a new shoe.
- Try on a new pair of the model you are currently wearing. Compare this to your current running shoes. If the cushioning in your shoes feels dead in comparison, it probably is.
Get the Most Out of Your Running Shoes
Another helpful hint for frequent runners is to consider rotating running shoes by having more than one pair. Think about buying two pairs at a time (or buying a second pair about midway through the life of your first). Add the new running shoes to your shoe rotation when your “old” shoes have about 200 miles on them. If you use two pairs of shoes you should still track mileage per shoe, and replace each after it has 350 to 550 miles on it.
So now, of course, the trick is to remember to actually do the replacing. Try this: figure out the date on which you’ll need to make the switch by tracking your estimated weekly mileage, then enter it as a to-do in your calendar.
Try Out Your New Running Shoes at Big Vanilla
Now that you’ve gotten your new running shoes, it’s time to try them out! You can use one of the many exercise machines at Big Vanilla or try your hand at one of our court sports! You’ll get the most use out of your running shoes at Big Vanilla’s Pasadena or Arnold, Maryland health clubs! Get a 7-day free guest pass to try out your running shoes today!