When do you need new running shoes?

Good morning!  I hope everyone had a nice weekend.  We sure did.

Often times new runners ask me about running shoes and while I’m no where near being the most experienced runner out there, here’s a little advise I usually give.


Why should I get properly fitted for running shoes?

  • The first thing I recommend is to go to a running specific store and get fitted for the correct type of shoe.  They will put you on a treadmill and analyze you gait, pronation (your foot rolls inward when you run) and a bunch of other cool things I can’t remember.  I’m kind of a run nerd & have been analyzed at 4 separate times at different stores and every time they recommend the Mizuno Wave Riders because I have a more neutral gait.  They are trained for this kind of stuff.
  • My most valuable piece of running gear to me, is my shoes.  The Garmin is a uber close 2nd followed by super cute running clothes just in case your wondering.  😉
  • Having the proper shoes helps prevent ingrown toenails, bunions, corns, hammer toes & other not so cool stuff.
  • Shoes that don’t fit your feet correctly can actually lead to muscular imbalances in your body, which can lead to foot, knee and hip injuries.  Fun times, right.

So unless you want to be the proud owner of a collection of injuries, I highly recommend getting fitted for the correct shoes. 


How to tell when your running shoes need to be replaced:

  • Usually every 300 to 500 miles.  I’ve heard more or less, but I use this general rule of thumb. 
  • My knees, hips and/or feet start to ache.  This happens when the padding thins out due to wear and isn’t as firm like it once was.
  • Another cool trick I learned at a local running store is to hold the shoe, one hand at the toe, the other at the heel and twist.  If it “gives” easy it’s time for a new pair.

Tips for making them last:

  • Wear them only for running.  Don’t walk the dog, cross train, etc.
  • Keep track of the mileage.
  • Do not wash or put them in the dryer.
  • Store them inside.

It feels so good to know I’m due for a new pair of kicks.  I pounded out the mileage and feel accomplished.  It’s my reward for training hard.

Were you fitted for running shoes?  Which ones do you wear?

How many miles do you usually get out of your shoes?

When do you know it’s time to replace them?


0 Comments on “When do you need new running shoes?

  1. i have to test out my shoes when i get home with that twist method. I got them back in August and after yesterdays run, my hips and lower back are killing me and it makes me wonder if it was because of my shoes or just the distance. I should keep better track of the mileage :

  2. I usually like to replace my shoes before I even need to. It’s so fun to have new kicks!

  3. I replace them after 250 miles (unless something hurts sooner) as my knees have 40 years of running on them and I’d love to get another 25 out of them :). Replacing shoes often is a small price to pay for longevity!

  4. I can usually get about 400 miles in a pair of shoes. I know to replace them when my knees start feeling janky 😉 I love the feeling of earning new shoes too!

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