A trustworthy pair of shoes is required whether you run a 5k or an Ultramarathon. Part of a successful training cycle is making sure that your shoes are not too worn-out. The thumb rule is to replace your running shoes every 300-400 miles depending on your running style, body weight, and the surface on which you run.

Worn out shoes cause runners to change their posture and manner of running, which can lead to injuries in the long run. 

Time to buy new running shoes

Worn-out Treads

The tread on the shoe is an important part of its anatomy. One crucial sign that you need new shoes is if the treads, especially on the soles, are worn out. The soles last longer than the shoe cushioning and shock absorbency, so if the sole is worn out, it is time for new shoes. You should never run in shoes that have worn-out soles. Instead, use them for some other activities like gardening which are low intensity in nature.

Worn-out Treads

Aches and pains while running

If you’ve been feeling muscle fatigue or some other pain in your joints, especially in the knee, then you may be wearing shoes that have lost their cushioning. When you feel pain on both sides, e.g. both knees, then it is often an indication that you need new running shoes. Even if you experience some pain with a relatively new pair of shoes, you must consult a professional to check if you are wearing the wrong type of shoe.

Aches and pains while running

Rough Midsole and Uneven Wear

If you press your thumb into your midsole and it feels tough rather than spongy, it means that the cushioning of your shoe has compressed, and it no longer offers proper support. It is a sign that you need to change your shoes. Sometimes, you may get some blisters due to changes in the shape of the shoe over time. 

Overpronation, in which your foot turns inward (more than usual) while taking a step and Supination, in which your foot shifts outward with each step are also indicators that you need a new pair of shoes.

Rough Midsole and Uneven Wear

How to extend the life of your shoes?

Wear running shoes only when you run- Remove your running shoes immediately after the run and wear another pair of shoes.

Take them off the right way- Always undo the laces when you take them off. Your shoes can end up getting overstretched if you do not lace and unlace properly as it can break down the heel of your shoe.

Air Dry your shoes- Dry your shoes in the open air. Don’t use a dryer as high heat can break down the material and sole of your shoes.

Rotate your shoes- It is better to keep 2 pairs of running shoes and using them according to the running surface.

Keep them clean- Clean your shoes after your run and allow them to air dry.


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