Exercising in old or worn-out running shoes can lead to serious injuries. Over time, your running shoes lose shock absorption, cushioning and stability. When you exercise in worn-out shoes, it will increase the stress and impact on your legs and joints, this can cause overuse injuries. One of the best things you can do to prevent running injuries is to replace your shoes at the right time. Here’s how you know that you need to get new running shoes:
The Mileage on Your Shoes Is High
A general rule of thumb is to replace your running shoes every 300-400 miles, this depends on your running style, body weight, and the surface on which you exercise. Smaller runners can get new shoes at the upper end of the rule while heavier runners should consider replacement shoes closer to 300 miles.
Where you run also gives you an idea of how soon you’ll have to replace your shoes. If you run on rough roads or trails, you’ll need to replace your shoes sooner than if you do primarily treadmill running. If you take good care of your running shoes, you might be able to get away with the higher end of that range.
If you have trouble figuring out when you bought your shoes and how many miles they have on them, write the date on the interior of your shoe the next time you buy them. By knowing the precise date you bought them, you should be able to roughly figure out how many miles you’ve run in them.
You’re Feeling Pain
If you’ve been feeling muscle fatigue, shin splints, or some pain in your joints — especially your knees — you may be wearing shoes that have lost their cushioning. When you’re experiencing pain on both sides — both knees, for example — that’s normally a sign that you need new running shoes.
Your Shoes Fail the Twist Test
If you hold your running shoes at both ends and twist the shoe, they should feel firm. An old shoe or one that doesn’t have proper support will twist easily.
Your Treads Are Worn-Out
One tell-tale sign that you need new running shoes is if the treads, especially on the soles, are worn-out. The soles last longer than the shoe’s cushioning and shock absorbency, so if the soles are worn down, it’s absolutely time for new ones. You should never run in shoes that have worn-down soles. You should preserve them for working in the garden or mowing the lawn!
Newer Shoes Feel Much Better.
Many experts recommend that runners rotate two pairs of running shoes. If you gain a new pair of running shoes about half-way through the life of your old ones, they can serve as a reference to help you notice when your old ones are ready to be replaced. If you notice a huge difference in the cushioning of the newer pair, then it’s most likely time to retire the old ones.