Running in old or worn out shoes can lead to running injuries. That’s because over time your running shoes lose their cushioning, stability and their ability to absorb shock which increases the stress and force on your legs and joints. Shoes can be worn out internally long before you see changes in the condition of the soles or uppers.
1. YOUR SHOE MILEAGE
During training, you should be replacing your shoes every 600 to 800 k’s. For someone running 8k’s, 3 times a week, that’s every 6 months. Other factors do come into play such as your running style, body weight and what types of surfaces you run on.
Lighter runners can typically get longer mileage out of their shoes while heavier runners should look to replace their shoes every 500k’s.
Not sure when you bought them? At Sole Motive we keep all our customers shoe history on file and we can also help you estimate the k’s you’ve run in them so you know when it’s time to replace your shoes.
2. YOU ARE FEELING PAIN
If you’ve been feeling extra muscle fatigue, shin splints or pain in your joints, you may be wearing shoes that have lost their cushioning. When you’re feeling pain in both of your knees, that’s often an indication that you need new running shoes.
3. YOUR SHOES FAIL THE TWIST OR SHOE FOLD TESTS
If you hold your running shoes at both ends and twist the shoe, it should feel firm. An old shoe or one that doesn’t have proper support will twist easily.
If you can easily fold your shoes in half, it’s a sign the forefoot cushioning has worn out.
4. YOUR TREADS ARE WORN OUT
One of the best ways to know if you need new running shoes is if the treads, especially on the soles, are worn-out. The soles last longer than the shoe’s cushioning and shock absorbency, so if the soles are worn down, it’s definitely time for new ones. You should never run in shoes that have worn-down soles.
You can donate your old shoes in store or at one of our events and through our partner Kids Off the Kerb, we will distribute them to disadvantaged individuals in our local community as well as in developing countries.
5. NEWER SHOES FEEL MUCH BETTER
For us runners, there’s not much better feeling than a fresh pair of kicks. It can help the feeling of your run and improve the smooth ride feel. As well new running gear always provides a bit of extra motivation, to lace up and get out there.
Some experts recommend that runners should rotate two pairs of running shoes. If you buy a new pair of running shoes about half-way through the life of your old ones, the new shoes can serve as a reference to help you notice when your old ones are ready to be replaced. If you notice a big difference in the cushioning of the newer pair, then it’s probably time to retire your old ones.
THE SOLE MOTIVE DIFFERENCE
At Sole Motive, our experienced staff use the latest technology and industry know-how to help you find the best shoe for your running style and training needs. This allows you to focus on your training, feeling confident and performing at your best.
Come into our Melbourne CBD store or shop online.