When to replace your running shoes?

The question is often asked. “How frequently should I replace my running shoes?”

Worn out running shoes can potentially increase the risk of injury, so it is important to remember all running shoes will wear out eventually. How quickly this happens is determined by your mileage, the surface you run on, body weight and foot type.

Here are some tips about replacing running shoes:

1. Track your mileage: Running shoes generally need to be replaced every 700-900km, which can come around quickly if you are running 20-30km per week.

2. Check your running shoes regularly for signs of wearing:

• Observe the mid-sole of the foot. Does it feel too soft and collapse easily under pressure? Do you see longitudinal creases in the mid-sole section?
• Another sign is your toes may wear through the toe box and the shoe upper tears.
• Another tell-tale sign is to look for any asymmetrical wearing in the shoes particularly when you place them on a flat surface.

3. Buy shoes that are designed for running only. They are designed with the idea that running is a straight line activity, not a multi-directional activity, hence they are not built to cope with twisting, turning, and stop-start activity. If shoes are worn for sports such as tennis, basketball or cross training activities, this may accelerate the breaking down of parts of the shoe not designed to cope with the stress these activities provide. It is essential you buy a pair of shoes specific for the activity, for example, a pair of running shoes, a separate pair tennis, a separate pair for other multi-directional activities in the gym.