When should I replace my running shoes?

You might be reluctant to throw your favorite running shoes away, even if you’ve had them for years and they’ve started to show signs of wear and tear. However, running in shoes that are no longer supportive of your feet can increase the risk of pain and injuries.

Your running shoes should be shock absorbent, and they should offer enough stability to eliminate the risk of injuries. Therefore, it’s important to replace your running shoes every so often so that they are fully functional and meet your needs during exercise.

How long do running shoes last?

Generally, a high-quality pair of running shoes will last up to 400 miles or about 650 km. However, the lifespan of a pair of running sneakers depends largely on your running style and the type of surfaces on which you’re running. It also depends on the brand of sneakers, and the quality of the materials and stitching on the shoe.

Running on uneven or rough terrains can increase wear and tear on your shoes, as does running with an uneven gait. You should always take a close look at your shoes to check for the key signs that indicate it’s time to replace them.

Signs that it’s time to replace your running shoes

Here are some obvious signs that indicate it’s time to get yourself a new pair of running shoes.

• You’re experiencing pain while running. Pain in the ankle, knees, or hips can be a sign that your shoes no longer offer adequate support and cushioning for your feet.
• The treads are worn out. The soles of your shoes are responsible for absorbing shock when your foot hits the ground. If they’re worn away, your ankles and shins are taking the force instead.
• You’ve had your shoes for several years - the longer you’ve had your shoes, the more miles you will have run with them on your feet. Ideally, you should change your shoes every 300-500 miles for optimal results (480 km -800km).