When to replace your running shoes Running in old or worn-out shoes is one of the most common causes of running injuries. Your running shoes lose shock absorption, cushioning and stability over time. Continuing to run in worn-out running shoes increases the stress and impact on your legs and joints, which can lead to overuse injuries. The easiest thing you can do to prevent those types of injuries is replace your running shoes when theyre worn-out. So how do you know when shoes need to be retired? Dont use the treads of your running shoes to determine whether you should replace your shoes. The midsole, which provides the cushioning and stability, usually breaks down before the bottom shows major signs of wear. If youve been feeling muscle fatigue, shin splints, or some pain in your joints -- especially your knees -- you may be wearing running shoes that no longer have adequate cushioning. 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. Smaller runners can get new running shoes at the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark. If you run on rough roads, youll need to replace your running shoes sooner than if you primarily run on a treadmill. I can actually tell when my shoes have died. I can start out a run feeling fine, and then half way through it my feet start to hurt and I feel like I am running barefoot, then I know they are done! Write the date you started using the shoe on the inside of the shoe so you can track the months, or write in your calendar the day you started running in those shoes and keep track of the mileage per pair of shoes. ~coach Jody Cross My Heart Fitness
Posted on: Sun, 20 Apr 2014 01:00:00 +0000
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