Running Shoes – The signs of needing an upgrade

How do you know when it’s time to get a new pair of runners?

Most shoe suppliers will usually have a ‘distance’ attached to most shoes in regards to how long they are supporting your feet for maximum comfort. This range is usually anywhere between 500-800km of use.

It’s just as important for walkers to monitor their shoes as well as runners and especially long distance runners. But obviously 300km is a huge difference depending on when a shoes lived and breathed it’s last life. In reality though there is lots of different variables on whether a shoe’s life does sit between the 500-800km usage.

I get it, you’re still sitting there telling the screen that we really haven’t answered the question and why can’t we just tell you the signs of when your shoes are ready to be swapped out. Well you see, this is the hard part in which the variables come into play. Some of the variables are who’s actually wearing the shoe, the size and weight of a person is a huge factor in how quickly a shoe will wear out. The moving mechanics of that person’s body for example : does their heel impact the ground far more solidly then the rest of the foot? Do they run more on the edge of the shoe? Does the person have a high/low/flat arch on their foot? Where is the training happening – i.e. on the road/footpath/trail/dirt/grass etc. All of these things can massively change the gauge of distance on a shoes life.

So here is our top 5 tips on how to know where your shoes are at in their life span?

1: Know your distance – The km range for shoes is still a really good gauge to go off, so knowing the distance you are training in your shoes is a great trigger for you to look more closely at your shoes.

2: Switch your shoes out – Have a couple of pairs of shoes you can rotate between. Sometimes it takes running shoes 24hours for the material to bounce back into it’s original state after using them for a run. So therefor using a 2nd pair of shoes to move between them allows you to keep your shoes in their best state and keeping your body safer from the harsh impact through the joints of your knees, ankles etc.

3: Flexibility Test – For some shoes with a harder sole, if you hold the shoe facing upwards in your hands and bend the toe of the shoe backwards towards the tongue of the shoe, if there is lots of flexibility and movement here compared to when you first bought the shoes this is probably a really good sign that the shoes needs to be replaced.

4: Look at your shoes more closely – If you can start to see the rubber around the sole starting to have compression marks in it, if any of the material is ripping across the top of the shoe, if the grip on the bottom of the shoe is being worn down, these are all signs for potentially needing to replace your shoes.

5: Listen to your body – If you’re getting home from your runs or walks and your legs and joints are feeling more sore than usual then this should signal for you to pick your shoes up for a closer look. It could mean that you aren’t getting the support from the shoe that it’s designed to give you. Yes your body could just be more tired so give it a few days and if the legs or shins are still hurting after your runs then it is most likely a new pair of shoes are required.

People tend to forget about the poor feet. But yet they do more hard yakka then most other parts of your body so it’s key to ensure that you are looking after them as much as possible. If all else fails… shoe shopping is always fun anyway so just go do it… get yourself a pair of new runners today! 🙂

With Love
The Whoosh Team