When to replace running shoes

Runners typically put a lot of time and energy into shopping for their first pair of running shoes. Because running shoes are expensive, athletes may want to use them for as long as possible. However, it is important to know when to replace running shoes. Running injuries can occur if you wear worn out shoes.
Running in old shoes puts more stress on your feet and legs. Without replacing your footwear at the proper time the added stress may lead to an overuse injury. If you know when to replace running shoes you can lower your chances of hurting yourself.
Unfortunately, you will not be able to tell it is time to buy new shoes based on wear and tear of the outsole. Running shoes rely on the midsole to provide cushioning and stability. Therefore, you cannot rely on the naked eye alone to tell you when to replace running shoes.
Various factors contribute to how long you can keep your running shoes before replacing them. There is no simple formula in terms of time or miles run that works for all runners.
It is important to keep track of the number of miles you run-even if it is approximate-so that you know when to replace running shoes. Most runners agree that a new pair of shoes is needed every 300 to 500 miles. Keep track of your mileage in a training journal. Don't just record how much you ran each day, but also keep track of your cumulative mileage over weeks or months. Then it will be easy to know when you were in the range of mileage that places too much stress on your shoe.
Another general rule of thumb is that running shoes needs to be replaced every six months. However, this is just a guideline and some runners may find they need to replace their running shoes in less time or more time.
It is common for some runners to replace their shoes more often than other runners. Some other factors besides mileage that influence one to replace running shoes include your weight and your running style. If you weigh more than the average runner your shoe will receive more stressed per step and will need to be replaced relatively often. Also, the amount of pressure you put on your feet when you strike the ground will influence when you need new shoes. The more pressure your shoe experiences with each stride the greater the wear and tear and the more often you will need to replace your running shoe.

When your log indicates it may be time to replace your shoes, be sure to check for signs of wear so you will know when to replace running shoes. You can put your old shoes on a level surface and if the soles lean to one side, the midsole cushioning is probably shot. Also, check to see if there is any creasing in the midsole material under the heel or ball of the foot. If there is, and she was probably worn out. Another test of the midsole is its flexibility. A strong midsole should be able to resist your grip if you try to twist it.

If you are still unsure when to replace running shoes after inspecting the shoe and reviewing your log, bring your old shoe to the store and try on a new pair. If the new pair provides significantly more comfort it is probably time to replace the shoe.

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