As a runner, you know that those comfortable running shoes you love so much are like an old friend. You feel secure and happy when they're on your feet, and they've probably traveled with you through miles of memorable runs. But the time will come when wear and tear will force you to part company with those old pals and buy new running shoes.
Mileage
The general rule of thumb is that you should replace running shoes somewhere between 350 and 550 miles, depending on your body weight, the surface on which you usually run and your running style. Lighter runners might be able to wait until close to the 550 mark to shop for on a new pair, while heavier runners might wear down cushioning, tread and support material faster. It's a good idea to log your miles to help keep track of how far your shoes have carried you to determine the shoes' lifespan.
Time Frame
If you have a hard time keeping track of your miles, use a time frame as a good indicator of when it's time to buy new running shoes. The general consensus is that you shouldn't use a pair any longer than six months, if you're a regular runner. Obviously, runners who don't run far or as consistently can wait a few months longer. If you run anywhere from three to five miles a day, four days a week, you'll be putting in approximately 300 to 500 miles every six months.
Warning Signs
Put your shoes on a table and look at them. You can easily see how worn they are; if they are leaning to one side, the mid-sole, or arch, area cushioning probably is worn out, too. Twist the shoe; if the mid-sole is worn out, it will twist easily. A new shoe is stiffer. In addition, check the tread. It will show the spots that are worn down from repeated pounding of the pavement or trail.
Risks
One good way to know you need new shoes might be aches or pains in your bones and joints. Muscle fatigue and shin splints are other warning signs that your shoes are worn and not giving you the shock absorption you need. After many miles on the road, running shoes lose their stability, their support and their shock absorption capacity. You risk injury if you continue to run in worn-out shoes, and you'll know it as your legs and feet feel extra stress.
Considerations
One way to avoid having shoes that are too new or shoes that are too worn out is to have at least two pairs of running shoes, and alternate them with each run. This lets you extend the life of both and help avoid injury while still having comfortable, supportive shoes.
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