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When Should You Replace Running Shoes

Omkar Phatak Aug 22, 2020
Here you will find some guidance on the exact time to retire running shoes and prevent injuries in the long run.
In life and in sports training, timing is everything. Athletes are well aware of the importance that time has in their sport. To achieve that phenomenal burst of speed required to run and win a 100 meter race or cruise through a 400 meter one, years of preparation goes in.
It is a combination of right training technique and the right equipment, which includes shoes in case of athletics, that contribute to overall performance.
Athletes need to be very choosy and careful about their shoes, as they affect the health of their feet and affect stress levels felt by them while running. Their choice shouldn't be made randomly or arbitrarily. It is essential that a would-be champion athlete knows about when to replace his running shoes, as they can affect performance in the long run.
An athlete's feet are literally his or her fortune. That's why, it is of vital importance that he takes care of his feet and overall fitness. Even if you aren't an athlete, just buying the right shoe size is not enough. You should be discerning in the choice of shoes as comfort influences feet health.
What affects the health of your feet is the condition of your shoes. There have been many cases of stress injuries caused by use of shoes that are well worn out beyond their service life. A good coach will tell you about the importance of taking care of your feet and will surely talk about when to retire running shoes.

Factors Affecting Life of Shoes

A good pair of shoes have a sufficiently tough outsole, a comfortable midsole, and are designed such that your feet can breathe well from within.
As you start using your shoes, they slowly start wearing out. The wearing out effect is most apparent on the midsole, more than the outsole at the start. As the midsole cushioning wears out, feet experience increased stress from their impact with the ground, while running and jogging.
With progression of time, the outsole wears out fast until you suddenly start realizing that you need a change of shoes. By then, it may be too late and the effect of wear and tear might have taken a big toll on your feet. Hence you need to know when to get a replacement.

The Timing

There is no fixed shoe mileage, meaning the number of miles after which shoes need to be replaced. It all depends on the intensity and frequency of using them, a person's weight and build. Still, expert trainers recommend a change of shoes after 300 to 550 miles, depending on your usage.
Light joggers and occasional users can opt for a change after or around 550 miles, whereas athletes, who are high intensity users should think about a shoes replacement after around 300 miles. According to the miles you log daily, you can calculate when you need a replacement.
Every athlete, over a period of time gets an idea about how often to replace his running shoes, with years of experience. Beginner athletes should keep a daily track of the amount of miles run, to get an idea about when they will need a shoe change.
Your feet will signal a shoe replacement, as they will read the first slightest signs of discomfort. Trust your feet and think in their best interest to decide when it is time to replace.
The key is to regularly log the distance you run and examine the condition of your shoes periodically. Don't be a miser and continue with worn out shoes, as there will be stress injuries otherwise.