Time to get new running shoes.
There is more to running than distance and endurance. Runners should make sure they replace their running shoes on a regular basis. Failing to replace shoes can result in a number of running-related injuries, including sore knees, achy feet and shin splints. A good time to get new running shoes varies from person to person, but there are some general guidelines to follow.
Mileage
One factor to consider when it comes time to determine when to get new running shoes is how many miles you have run. A good rule of thumb is to replace your shoes after 300 to 500 miles of running. Your shoes may not appear worn at this time, but more than likely the shoe is losing its shock-absorption capacity. The range of 200 miles to replace shoes accounts for the different size and build of runners. A heavier runner should replace his shoes closer to the 300-mile mark, while a lighter runner can replace them closer to the 500-mile mark.
One way to keep a record of when it is time to get new running shoes is to keep a training log of the miles you run each day. Of course, if you start to feel pain in your feet and knees before the 300- to 500-mile mark, it may be time to replace your shoes.
Time
Another rule of thumb to determine the best time to buy running shoes is to consider how many months you have had your shoes. The best estimate of when to replace your running shoes is around six months. That estimate is based on someone who runs anywhere from three to five miles a day an average of four days per week. If you run more than that, you probably need to replace your shoes sooner. If you run less, you may be able to keep your running shoes longer. The six-month estimate is based on a runner of average build. If you are a heavier runner, you should probably get new running shoes every four months based on three to five miles, four days a week.
One way to remember when you bought your shoes is to write the date of purchase on the side of the sole in a permanent marker.
Signs of Wear
If you can see signs of wear on your running shoe, you have probably let them go too long. There are a few clear signs that it's time to get new running shoes. Set your shoe on a table or flat ground. If the sole leans to one side, the midsole is no longer good and you need to replace the shoes. You can also try to twist the midsole. If you can twist it, it is time to get a new pair of running shoes. One more thing to look for is creasing at the heel or the ball of the foot. There should not be creasing. If there is, get a new pair of running shoes.
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