There are runners who wear their running footwear until it is full of holes and the soles are worn thin, while others will replace their trail or road running footwear as soon as they start to feel a bit less cushioned or they become too dirty.
In fact the, the answer to the question “how often should I replace my running shoes?” is somewhere between almost new and totally worn out.
Commonly, you will hear figures of between 300 and 500 miles of use for the lifespan of a running shoe, although there are a further number of factors that will influence the wear and tear of running shoes.
Wear and tear of running shoes
How do the running shoes feel?
One of the best ways of helping you to decide if you need new running shoes, is simply how they feel. If you are a fairly experienced runner, you will know how you shoes should feel.
For example, think about whether the cushioning still feels bouncy and consider whether the grip is still adequate for the terrain that you will be running on.
In addition, make sure the the uppers, including the heel cup, forefoot and lacing system are still supporting your feet fully.
Your running gait
We all have a different running gait, whether we heel strike, run on our forefoot, under-pronate or over-pronate etc, and this will affect the wear of running shoes. For example, if you heel strike, the chances are you will wear out the rear of the shoe’s sole before the rest of the shoe.
If you look at the base of your current running shoes and consider the uppers, too, you’ll gain a few clues to your particular running gait.
For some runners, it’s acceptable to continue running in shoes that have holes in the uppers, while others will be keen to replace them to stop dirt, wet and grit entering the shoe.
It’s the same when considering the soles. If you are running on hard surfaces and you want to protect your joints, it’s a good idea to change your cushioned road running shoes when you feel the “bounce” has gone. The adidas women’s trainers range include cushioned road running footwear, such as adidas Ultraboost 22 shoes, which would be a good choice for new road running fotwear.
If you are a keen trail runner, a worn out sole could lead to injury because you’ll end up losing your footing more easily on muddy ground or on wet rocks.
How much do you weigh?
One of the biggest factors in knowing when to replace your running shoes is how much you weigh. The more you weigh, the quicker you will wear out the shoes. The weight and impact of a heavier runner on the soles and uppers of the running shoes is likely to lead to the cushioning wearing out faster than someone who weighs less.
Also, if you are taller than the average person, you may well be naturally heavier.
What are the shoes made of?
Take a good look at what your running shoes are made of. Do they look robust and well made? There are some fabrics and materials that are more robust than others. For example, shoes that include graphene, which is lightweight and tough is likely to last longer than shoes with a sole made of a softer material.
However, just because one part of a shoe is longer lasting, such as the sole, it doesn’t mean you won’t need to replace them because there will be other components, such as fabric uppers, that will wear out.
Minimalist style running shoes, especially lightweight footwear made for running races, may well wear out quicker than those made with extra features, including protection rands, toe caps and extra cushioned soles.
Think about whether your running shoes include recycled elements. The eco-conscious choice will be running shoes with some element of recycled materials, such as adidas RACER TR21 shoes. Better still is a shoe that is vegan and wholly made with recycled materials.
What’s the terrain?
You should buy running footwear to suit the terrain that you predominantly run on. This usually means, trail shoes for running off-road and road running shoes for tarmac.
But in reality, the chances are you will end up running on a mix of terrain and this will affect how your running shoes wear.
Running on rocky terrain and on stoney paths is likely to reduce the lifespan of running footwear because the rough terrain will cause wear to the soles. Running on ground that has thick vegetation, such as heather and bracken, as well as mud and stones will also cause wear and tear to the uppers over time.
It’s a case of keeping an eye on your running shoes to determine when you might need to replace them. Look for general wear, tears, holes etc on the uppers and check the soles every so often to see if the tread or lugs have become worn.
Any injuries?
There are a number of reasons why you might become injured as a runner and these include over-training and slips or falls on uneven ground. However, it might also be that your runnings shoes have led to the injury issues.
Shin splints, for example, are common complaints and many people find that replacing their running shoes with new footwear can help.
Think eco
Over-consumption of goods, such as sports shoes, can have a negative impact on the environment. As consumers we should think about how many new products we need to buy.
It’s also a good idea to consider the recycled materials content of any products that we do buy, including new running shoes.
Make sure that at the end of the life of the running footwear, you dispose of them in an environmentally friendly way.
