Time for New Shoes?

Running shoes do not last forever, and unfortunately, there is no light on the dashboard that tells you when it’s time to retire your running shoes. Most running shoe mileage is typically good for 300 to 500 miles, but lighter racing shoes tend to wear out faster than heavier trainers, which usually last longer. However, mileage is only part of the overall picture.

Here are the signs of worn shoes that indicate your footwear is done. The tread should not be worn smooth, particularly under the ball of your foot or the outside of the heel. To check, flip the shoe over and examine the pattern. If it’s gone in certain areas, it’s likely that the grip and cushioning underneath have also diminished. You can also press your thumb into the midsole—if it feels dead and remains compressed, it’s time to think about retiring those shoes. On your runs, you might notice that your legs feel worn out after easy miles that used to feel comfortable, and you may start experiencing new aches, such as sore knees, achy shins, or sore feet that seem to appear from nowhere—all of which can be related to your shoes. If your training routine hasn’t changed, be sure to check your shoes first. Here's a helpful trick: write the date on the inside of the tongue with a marker when you start using a new pair. Most runners are unaware of how much running shoe mileage they’ve accumulated, but that simple date can eliminate the guesswork. Don’t wait until your shoes are falling apart. Running in dead shoes is one of the most common causes of overuse injuries I encounter. Investing in a new pair of shoes is much more economical than six weeks of physical therapy.