So do you ever ask yourself when should I change out my running shoes? What are the signs or indicators of when it is time to change them out? Typically mileage is the best indicator of a time for change. However, if you are not OCD like me and track your running to the tenth in a training log like I do, then how do you use this indicator? A good rule of thumb is to replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surface on which you run. I typically change out my shoes twice a year, usually in June/July & November/December time frame.
Well what if you don’t track your mileage? Are there other ways to tell it’s time?
Feeling the PAIN – If you have been in your shoes for a while, and are starting to feel little signs of pain in your legs, it may be time to change. Some indicators such as muscle fatigue, shin splint pain, and/or joint and knee pain are a sign.
Soles Wear – If you look at the bottom of your running shoes, and see bald spots on the bottom where tread use to be, is a good indicator it is time for a change. The soles of running shoes normally last longer than the cushioning and support. So if the soles are shot, the other mechanics of the shoes are long gone.
Twist Test – Another test you can put older running shoes through is the twist test. Grab the front and rear of the shoe in both hands and try and twist it. If the structure and support of the shoe is still in place, the shoe should resist and not twist much. If it easily twists and flexes, it is time for new shoes.
Many runners use half life for shoe replacement. This means that when a pair of running shoes are half way through a cycle, buy a new pair to start breaking in. This helps to avoid the injury indicators listed above because you are constantly running in adequate shoes.
Finally, and should be a given, but only wear your running shoes for running. Do not use these as your everyday shoes nor your gym shoes for workouts. They should be reserved for just running.