How to know when you need new running shoes

Hi Team,

The other day I was running and I felt a bit flat and in a bit of discomfort. I went and had a look on Training Peaks and discovered my shoes were around the 500km mark and therefore needed to be changed. I know for me 500km is about the time they need to go and it got me thinking how many of us actually record the mileage of our shoes in order to make sure they are replaced regularly. You can record this information in Training Peaks under equipment in the settings section or in Strava.

Running in old and worn out shoes can cause injury. Your shoes lose shock absorption, stability and comfort via cushioning. When we run in old shoes it increases the stress and impact on your legs and joints, which can cause overuse injuries which means sitting at home on a rehab plan!
​
Here are 5 signs that your trusty kicks need to be replaced.
1. The mileage you have done is high. As mentioned it is the distance you have run but also the terrain can impact on their used by date. Keep the distance travelled recorded for accuracy.
2. You feel pain. Generally when the shoe loses its cushioning capabilities you will start to feel muscle fatigue, possibly shin splints and joint pain particularly in the knees. If you feel any of these things have a look at your shoes and perhaps make a wise investment.
3. The shoe fails the retwist test. If you hold you shoe top and bottom and then twist them they should feel firm. An old shoe will twist easily highlighting the need to get new ones!
4. Treads. Check the bottom of the shoe for the tread and sole region. If the sole is worn down get a new pair before you do some damage. Rule of thumb is to never run in shoes with the sole worn down.
5. Newer shoes feel awesome. Some experts recommend having two pairs of shoes that you rotate. This allows you to feel subtle differences in the shoes stability, cushioning and performance. Having two can be advantageous… if you can afford two pairs!

Happy running!
Coach Mon