How to Tell When It’s Time to Replace Your Running Shoes

Shoes are an essential piece of equipment for any runner, providing crucial support and cushioning. It’s important to remember that even your favourite pair of running shoes has a limited lifespan. As you log the miles, they can become old and worn out, increasing your risk of injury to your ankles, knees, and hips. Replacing worn-out shoes is vital for maintaining a comfortable and enjoyable running experience.

Now, you might wonder: how often should runners invest in a new pair of shoes? If you’re a passionate runner, don’t worry — we’ve got you covered. Here are some key signs that indicate it’s time to invest in a new pair of shoes:

Performance

Certain materials in running shoes significantly enhance running efficiency. Degrading these materials by accumulating kilometres may hinder peak performance. This is most evident in the carbon fibre plate shoes worn by modern professional runners. This is expected to be driven by a mix of extremely compliant and robust midsole foam and a stiff integrated carbon fibre plate, which promote energy storage and return.

The main purpose of running shoes is to support your joints and muscles. But if you’re experiencing recurring pain or discomfort in your feet, ankles or knees, it could be a sign that your running shoes are no longer providing the necessary support. This could possibly be due to the wearing off of the cushioning rendering your pair of shoes ineffective.

When your shoes turn old and the cushioning diminishes, your feet may come in closer contact with the ground rubbing against the skin, leading to blisters. If you are experiencing blisters and injuries, it may be a sign that your shoes need replacement.

The sole of running shoes provides cushioning against sudden jerks and movements, and when they are damaged, the pressure can affect your joints or knees. So, check for visible signs of wear and tear, such as worn-out soles, cracked uppers, or compressed cushioning. These can indicate that your shoes are no longer providing adequate support.

Experts suggest that the lifespan of a good running shoe is about 9–12 months. If you are a regular runner, consider buying a new pair within a year to enjoy a smooth and comfortable sprint. Usually, it is recommended to replace the running shoe every 500 to 800 kilometres. However, this can vary depending on the running style, weight and the type of terrain you run on.