When should I change my running shoes?

When you spend over a £100 for a good quality pair of running shoes, you want to get every last ounce of miles out of them but when should I change my running shoes?

Of course, some shoes are built to last longer than others and this depends on the material and technology used within the shoe.

Some manufacturers use Continental rubber on the outsole – basically, the same rubber that is used on car tyres so if you think how much wear you get on a car tyre then surely they’ll last you a few hundred miles right?

Well, just like tyres on your car, the time to change them depends on how many miles you run in them, how well you look after them and how efficient you are.

As a rule of thumb, you can get anything between 300-500 miles from a pair of running shoes after the first time of use but it does depend on your running style, your build and the surface(s) you run on. For example, if you are an efficient runner, light on your feet and run on good terrain, there is no reason why you couldn’t get up to 500 miles out of your shoes as opposed to a runner who is heavier footed who may only get 300 miles of use.

Of course, there are other multiple factors which we have outlined here. The most obvious place to check is the sole of the shoe. Some runners tend to drag their feet and scuff the ground when their foot strikes the ground. This can wear down the rubber sole so if the tread looks worn, it might be time to think about changing them.

Another good tip is to test how rigid the mid-sole material is. When you press your thumb into the cushioning part on the bottom of the shoe, if it feels soft then they may need changing. When you buy a brand new pair of running shoes, the sole cushioning will feel rigid.

If you are a casual or experienced runner, you will more than likely own more than one pair of shoes so a good tip is to rotate them. By wearing a different pair of shoes e.g. a pair for longer distance running and another for shorter faster runs, you will get 50% improvement on the cushioning of the mid-sole section.

Another important sign is to look out for pains and injuries. When running shoes start to wear, there is less cushioning which can increase the likelihood of those unwanted injuries. Look out for those niggles in the shins, Achilles and calves as it may be time to invest in a new pair of shoes.

Replacing your running shoes regularly should help you to stay fit and healthy but also comfortable. mymo™ will help you find your next pair of running shoes!