There’s a lot of controversy over when to retire your running shoes. Do you wear them until holes form in the bottom? Do you give them up after a set number of miles? After a particular period of time? Your personal fitness level can also have an impact. Everyone has their own opinions - but here’s when we suggest you should retire your kicks in order for you to get the most of them…without harming yourself or your workout.
Why should you make sure you’re retiring those shoes at the right time? Wearing them too long can actually lead to injury - and harm your running stance! Shoes that are too old will put excess stress on your body, which could lead to injuries like fractures, sprains, and tendinitis.
You want to ditch your old shoes before the insoles break down entirely - without them, it’s like driving a car without shocks. There’s nothing to absorb any of the pressure that happens when you run, which means it’ll all fall on your joints. Most experts say that this happens between 300-600 miles, and it’ll be different depending on how you run, where you run, and what type of shoe you wear. How many running shoes you use also affects things - many shoes need a day of two of rest in order for the foam to decompress from your last run!
Check Your Shoes Regularly
It’s important to check your running shoes regularly, but especially so as the miles rack up. If you run on tougher terrain - or even asphalt - regularly, you’ll want to check more often too.
Does it feel the same as it used to?
Here’s your big sign. If your shoe feels different, something’s different about them. This is one instance where change might not be a good thing. If you feel like your shoes aren’t supporting you, they probably aren’t. Your shoes should still fit as snuggly as they used to - and be as supportive.
Is the sole wearing thin?
If you put your hand in your shoe and push, how much cushion is left? Do your fingers push through?
How does your tread look?
Just like tires, if your tread has vanished, you’re not going to get as much traction. This may not sound too bad, but it can actually affect how you run. If your tread isn’t balanced, you might suddenly start to over-pronate.
Other questions to look at are:
- Does the shoe sit flat when you put them on the floor?
- How easily does the shoe twist?
Obviously, if your running shoe is visibly falling apart, it’s time to replace it. In the meantime, these tips will help your run be as effective and safe as possible. Keep track of your miles, and ensure that you’re running checks on your shoes to keep them as good of shape as possible.
Now, do you need to break in some new running shoes? Join The Gym of NJ - with big, beautiful, immaculate facilities filled with state-of-the-art exercise equipment and amenities, we have everything you need and more! We promise, the treadmill will be gentle on your new kicks.