How to tell if it’s time to toss your trusted pair of running shoes.

It's March—spring is coming, I promise. 

As we get ready for all the fun outdoor activities warmer weather will bring, my mind goes right to running shoes. That is probably because spring makes me think of running season and of my annual resolution that I’m going to sign up for a 5K and get back to running. 

Whether you are a seasoned marathoner or recreational occasional runner- the condition of your running shoes affect your performance. The arch support decreases, shoes feel flat with less shock absorbing cushion, outer sole treads lose their grip which can be dangerous on wet surfaces and trail runs. Shoes at the end of their lifespan may even cause discomfort ……

*Dear running community: this particular article is not covering the many different theories on support and stability versus strengthening the intrinsic muscle of your feet. (But that’s a great topic for future blogs—comment or message us if you would like to see more on that!)

I will however give some tried and true general recommendations on the life span of your running shoes, so you know if they have had their last good mile. 

So how long do running shoes last?

The life expectancy of running shoes should be measured in miles rather than months or years: generally 300 miles at minimum, 500 miles at most.

But what if you haven’t kept track of your miles? Do treadmill miles count the same as road running? What about coffee runs? And are the running sneakers I've had in my closet for 2 years still good? Do shoes expire? 

If you haven't kept track of your miles and you’ve started experiencing discomfort or aches and pain in feet, ankles, and legs without changing your routine, it’s a good chance your shoes are not providing the shock absorption they once were and your body feels it. 

According to a 2009 study published in the Footwear Science Journal, comfort is the most important thing when you run since it reduces your oxygen consumption.

If you don’t have pain or discomfort but still suspect your shoes are past their prime, you can also check their appearance. If they have holes or tears in the midsole or are becoming lopsided/squished down, it is probably time for a new pair.

Here are some things to keep in mind:

• Shoes used on harder surfaces like asphalt and concrete will wear out faster than those worn only on a treadmill or grass. 

• Those coffee, target and errands runs can add up to long miles and eventually take a toll on your running shoes. Every time we walk or run in our shoes, we are compressing the midsole, which helps provide cushion and shock absorption. Try to limit any non-running use of your running sneakers.

• Lightweight minimalist shoes will likely wear out faster than ultra cushioned stability shoes. 

• Running style and proper fit will also affect the lifespan of your shoes. If you aren’t wearing the proper shoe for you, they can wear unevenly, dramatically decreasing the longevity and efficiency of that shoe. Going to a proper running store and getting fitted by a professional can help mitigate this issue. 

• You can also prolong the life of your favorite lightweight, more minimal running shoe by dubbing it your race day shoe and opt for a bit more cushioned, bulkier shoe for training.

How do I find good shoes to begin with?

The best way to find the perfect running shoe for your feet is to visit a running shoe shop and have your feet professionally fitted. The professionals will be able to tell what is best for you based on your running style and habits, your foot shape, and the way you move.

What happens when you finally find the perfect shoe for you?

Picture this: running has never felt so good; effortless, cushioned, like running on air. You PR in your last race, then the company discontinues your perfect shoe. Do you scour the internet and buy every last pair in your size and stock pile them in your garage?

Sadly, the answer is no. Well, maybe one or two pairs to rotate between just until you find a new favorite. 

Believe it or not, running shoes can age before they have even been worn! The rubber, foams and glues that make your running shoe can start to degrade while the shoes are on the shelf.  

One of the best things you can do to expand the life of your running shoe is to rotate a between few pairs. By doing so, you can expand their lifespan, giving the foam in your shoes time to decompress, dry, and bounce back. If your shoes aren’t spending every day on the road, the track, a treadmill, or the park grass, they get time to “rest” and recover. It is also a good idea to keep your old shoes in rotation when breaking in the new ones.

Lastly—the mileage recommendations are only recommendations. Do what feels best for you. Remember, comfort is the key. You can retire your favorite running shoes to running errands, or just casual wear; something less high performance. 

Comment below with your favorite running shop in your city and help someone find their next perfect fit.

See you out there this spring.

- Be well, Dr.D

Sources:

https://www.fleetfeet.com/how-to-start-running/how-long-do-running-shoes-last

https://decideoutside.com/how-long-do-running-shoes-last/

https://runnerslab.com/2021/01/how-long-do-running-shoes-last/

https://www.runnersworld.com/gear/a33233314/how-many-miles-do-running-shoes-last/