Five Signs It’s Time to Get New Running Shoes
By: Marx D.
Tags: Fitness, Running, Health, Sneakers, Running Tips

Bald Treads

This might seem like an obvious sign, but how often do we really look at the bottom of our shoes? I know I don’t regularly examine the treads on the bottom of my kicks.

Taking the time to look at the treads of your running shoes will let you know if you need a new pair or not. Bald or smooth treads means you definitely need a new pair of running shoes.

Running with no treads on your shoes can lead you to slip or even fall. It doesn’t matter if you’re running on concrete or running on a trail, you don’t want to slip. Nothing is worse than ruining a run by falling.

Additionally, the soles of sneakers last far longer than any other parts of a shoe. That’s why it’s a safe bet to make that if your treads are bald, the rest of the shoe reached its limits a long time ago. Not only do you have a high possibility of falling, but the cushion and shock absorption of the shoe are definitely gone.

As a general rule, any sneaker that has bald treads should be discarded. Slipping doesn’t just happen when you’re running. It can happen at the grocery store, in your home, anywhere.

Shoelaces

Did you know some companies design the life expectancy of their shoes by how long the laces last?

If your shoelaces are starting to split at the ends, becoming difficult to tie or the aglets have fallen off, it might be time for a new pair.

I know you’re thinking, “Why not just buy another pair of shoelaces and save some money?”

I had the same thought a few months ago when the laces broke on my Nike React Infinity Run Flyknits. I bought a new pair of shoelaces to replace them and after two more runs, the hole that I put the laces through broke. Lesson learned.

My motto for this is: “When the laces are done, get a new one.”

High Mileage

A great rule of thumb for high mileage on your running shoes is between 300 and 400 miles. But an accurate calculation can be difficult to measure.

Instead of calculating the mileage yourself after every run, you can use technology to help you. Most running apps these days allow you to input your running shoes and mileage and the app will keep your data for you. Once your shoes reach a certain level of pre-set mileage, the app will notify you about it.

Pain

This is another obvious one. You’re not sore from running, you’re in pain from your shoes.

Some people, myself included, think that every kind of leg soreness after running is from your muscles being tired. This isn’t true. You can feel a similar pain just by running in shoes that are lacking support.

If you’re experiencing pain after your runs and you’ve had your shoes for a while, it might be time for a new pair. Not only will you continue to experience pain, but you could also really mess up your back.

Twist Test

Since pain is subjective, you’ll more easily be able to figure out how worn your shoes are by doing a twist test. Simply take your running shoes by both ends and give them a good twist. If it feels firm, you’re good. If not, you need a new pair.

Note: If you’re using a pair of shoes that was lightweight and twistable from the point of purchase then this test won’t be as accurate.

Tips For Extending The Life Of Your Running Shoes

Rotate your shoes:

Having a rotation of 2–3 different pairs of shoes will make each shoe last longer. It’s because the same shoe won’t take a beating every day you run. The rotation of shoes will share the beating.

Air-dry your shoes:

Water damage to your shoes is a pain in the ass to deal with. Making sure your shoes air dry completely before using them again is a great way to make sure this doesn’t happen.

This ties in with the first point about having a rotation. A good rotation of running shoes will allow each pair of shoes ample time to dry completely.

Only wear your running shoes when you run:

It can be tempting to throw on a pair of running shoes to go to the mall or the grocery store but don’t do it. This only adds wear to your running shoes. Use a different pair of shoes for your errands outside and save the miles on your running shoes for actual runs.