When to change your running shoes?

Know when to replace your running shoes!

Running in old or worn out running shoes could cause running injuries due to loss of stability and shock absorptions in your shoes. When this happens, it will add stress to your feet and legs. Over time such added stress to your feet and legs can lead to over use injuries.

Midsole layer is a good place to check to see if you need to replace your shoes. Midsole layer provides cushioning and stability. This usually wears out before outsole shows major signs of wear. When midsole wears out, the shoe loses its functional stability which leads to increased stress and increased injury risk.

It is recommended that you replace your running shoes between 350 to 550 miles depends on your running style, body weight and surface that you are running on.

Track your mileage: for a runner who logs 25 miles per week replace your shoes every three or fours months.

Check signs of wear out by placing shoes on a table and notice that if the sole is worn and leaning to one side, mid-sole is probably worn out as well, it is time for a new pair of shoes.

Tips for spotting midsole wear:

First, pay attention to how you feel. As your shoes begin to give out, you may begin to get some aches or pains in your bones and joints. You may also notice slight muscle fatigue, new tightness, or possible shin splints.

Look for creasing of the midsole material in areas of high load (under the heel or the ball of the foot). A worn out midsole will have wrinkles and creases there.

Try to twist the shoe. A worn out midsole will allow the shoe to twist more easily than a new shoe.

Try on a new pair of the model that you are currently wearing. Compare this to your current shoes. If the cushioning in your shoes feels dead in comparison, it probably is.