Quick question - what are the visible signs that your running trainers need replacing?
I bought decent trainers (after doing gait analysis in a running shop) about 20 months ago (initially for the occasional jog on the treadmill followed by a general gym workout ) but for the last couple of months I have been using them for outdoor running on C25k.
My feet/muscles are currently ok, so assume my (expensive) trainers are still good, but thought it best to ask more experienced pro’s now so I know what signs of wear (or feel) to look out for on the soles as want to try avoid injury etc .... (needless for say I have not been keeping a tally of how many Km’s I have run in the last 20 months so cannot use this to judge the life left in my trainers 😂). Thank you!
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Zeldas_walker
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A pair of running shoes should be good for around 400-500km, you may need to change them prior to that, I'd expect you'd start to feel the difference when the shoes are starting to get tired.
I've had mine about same time as you. Only used outside since doing this plan. LeeU has given distance, I would imagine there would be less wear when used inside mostly. I'm not considering changing mine for a few months yet, unless the perfect pair pop up in January sales
Experts recommend you replace your running shoes every 500 to 750 kilometers. That's roughly every 300 to 500 miles, which equates to approximately four to six months for someone who runs 20 miles per week. Brooks, a top brand of running shoes, recommends that you replace its lighter-weight or minimalist designs every 250 to 300 miles.
The rate at which shoes wear down varies drastically for every person, so 300 to 500 miles might not be accurate for everyone. For example, someone who runs on rough terrain or very hot asphalt might find that their shoes wear down quicker than someone who runs on smooth, shaded trails.
In addition to your environment, your weight, foot strike and running mechanics also influence the life of your shoes: A 100-pound runner with a near-perfect stride will get many more miles out of a pair of shoes than a 200-pound runner who overpronates.
Signs you need to replace your running shoes
If you track your runs with a fitness watch or other GPS device, you'll know when you hit that 300- to 500-mile mark. If you don't, it's much harder to know when the time comes for a new pair of trainers. Looking out for these five signs can help:
1. You have new aches and pains. If you notice that your ankles, knees or hips get more achy after a run, it might be time to get a new pair of shoes. New, unexplained aches and pains can mean that the cushioning in your shoes is worn down.
2. Your feet get extra sore after a run. When you start to notice soreness and stiffness in the bottoms of your feet, especially your arches, it might mean that your shoes have worn down to a shape that no longer fits your feet properly.
3. The treads are worn out. The treads, or flex grooves, on your shoes are an important part of their anatomy. If they're worn out, your shoes won't roll in sync with the natural stride of your feet.
4. The midsole feels tough. This is a telltale sign that you need new running shoes: If you press your thumb into the midsole and it feels tough rather than slightly spongy, it means the cushioning has compressed and no longer offers proper support.
5. You keep getting blisters or brush burn. If your once-trusty shoes rub your skin the wrong way, it probably means they've altered shape during your many miles -- time for a new pair.
Thanks for this comprehensive reply Dave. Really helpful. Whilst I should have plenty of life left in my trainers the bottom of my left foot is a bit achy (today around the arch area but it has been achy around the spongy muscle pad at the back of the foot but that seems to have eased this week). I’ll make sure I continue to rest in between C25K runs and visit a running shop for advise if the aches get worse/don’t go away.... Thinking joining a running club, in due course, could help as unsure of how ‘good’ or ‘bad’ my running style is....
If you mean pain over the heel you could potentially fix this with eccentric heel drops on a step as this is often a tight fascia which is the bit that goes all the way from the ball of the foot, right back, and up the back of the calf and when too tight it gets achy and eventually really painful. Rolling a tennis ball under your arch can help too.
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