How Often Do You Need to Replace Your Running Shoes? We Asked An Expert
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Whether you're just beginning your journey as a runner or you've been logging miles for years, it can be tough to know when it's time to buy new running shoes.
And we're not talking about aesthetics here — it's way less about what your running shoes look like, and way more about how they impact your body while you run. Running in old shoes can lead to injuries like knee problems, shin splints, IT band issues and more.
Instead of just waiting for your running shoes to fall apart, here's some advice from the experts at OrthoCarolina about replacing your running shoes.
Just like changing the oil in your car, you can either make your plans around months or mileage.
A standard rule of thumb you'll see is that you should replace your running shoes somewhere between 300 and 500 miles. But obviously, the timeframe it takes to complete 300 to 500 miles will vary greatly depending how frequently and how far you run.
"I tell my patients who run more frequently to change their shoes every 300 miles," said Dalissia Grothe, P.A. at OrthoCarolina. “But if they don’t run very much, they can get by with once a year.”
You can check the treads and mid-sole if you're not sure how long it's been or how many miles you've logged.
If you can't quite remember when you bought your running shoes or how many miles you've logged in them, there are still a few ways that you can tell if it might be time for a new pair.
Turn your shoes over and take a look at the treads — if there are bald spots, it might be time to get some new shoes.
You can also try squeezing the mid-sole of your shoe to see if it feels hard or still has some squish to it. If it's squishy, then the foam cushioning is still doing its job. If it's hard, the cushioning is wearing out, and it's time to get yourself to a running store.
Consider rotating between a few different pairs of running shoes.
If you can swing it, getting 2-3 pairs of running shoes at a time vs. just one pair can give your running shoes time to recover from your gait after each run. It also keeps you from getting too used to the way that one pair of shoes fits your feet, so that your shoes don't impact or alter your running style or particular muscle groups over time.
Learn More About Making Healthy Choices From the Experts at OrthoCarolina
Whether you've recently experienced an injury, need help with recovery after tough workouts, or are simply experiencing chronic pain and need help managing it, OrthoCarolina can help. Make an appointment at a location near you to start getting the treatment you need.