The Traveling Runner

I bet you don’t change your running shoes as often as you should!

When I first started training and running marathons, I never knew when I should change my shoes. I would wear them until they were falling apart, literally. I was never a fan of changing something about my routine (who is with me?!). As time went on, I began to learn the hard way that shoes need to be changed more regularly than you’d intuitively think. I was starting to struggle recovering from long runs, feeling pain, and encountering paralyzing injuries. It wasn’t until I tried new shoes before I realized it was exactly what I needed!

GENERAL RULE: Change your shoes every 300-500 miles or 450-800 kilometers. For me, 5-6 months or 450-500 miles was perfect. I would get new shoes at the beginning of marathon training and they would take me to mid-training of the next marathon (if you are a little crazy, like me, and do back to back marathons).

Here are the top 3 signs you need new shoes:

1. If you start of feel new, persistent pains then it is time for new shoes! Most likely the shape of the shoe has changed after the internal cushioning has been worn down. This make it difficult for the shoe to absorb shock from the running surface, therefore leading to more discomfort.
2. Worn out treads mean the shoes need replacing! The internal cushioning tends to wear faster than the soles so if your soles are gone you know it’s definitely time to change the shoes!
3. If you press down on the midsole of your shoe and it feels hard, time for a new shoe! The midsole should be soft and spongy!

Keep in mind your body structure, surface you run on and your running style can affect how your shoes wear. For example, are you wearing road running shoes on trails? Or how does your foot strike the ground? HINT: check out the soles of your shoes to see which area is more worn.