How to tell if your running shoe needs replacing

High mileage on your running shoe

The number one giveaway! Evidence suggests you should replace your running shoes every 400- 600 kilometres covered. A range is given to accommodate for the type of runner, running technique and most importantly the surface you are running on. For example, if you’re doing a lot of running on trails and rough surfaces your shoes may typically die a lot quicker. On the contrary, you may get longer mileage out of your running shoes if you just run on roads, grass or sand. Downloading the Strava application on your phone or laptop is an easy way to track the kilometres done in a running shoe. This allows you to add your shoes by searching the brand and model. Strava will then track the activities done on this shoe from the date they were added.

Starting to get tired muscles and joint aches in your running shoe

          Our running shoes play a major role in shock absorption for our muscles, tendons and joints. Cushioning is an important feature in a running shoe.  As we run, the force going through our legs is up to three times our body weight. A running shoe helps us to absorb the vibrations in the tissues. Hence if your running shoe is dead, than fatigue and niggles such as shin splints and knee pain could be experienced. These pains could be a sign that the body is letting you know you need new shoes. It’s important to know that if you’re experiencing any pain then it may be time to replace the shoe or see a podiatrist for shoe advice. The midsole of the shoe is made out of EVA (ethel vinyl acetate). This material does compress overtime with constant repetitive loading. A runner who may weigh more, may compress their shoe faster. This can lead to getting knee niggles and sore ankles after a run.