When to Throw Away Your Running Shoes

A good pair of running shoes is almost like a best friend after you have had them for a while. They conform perfectly to your feet, are as comfortable as slippers and no longer have that bright, shiny look that broadcasts your purchase of new shoes. However, there does come a time when your old running shoes are just a bit too battle-worn to provide your feet with the proper support that they need. When this time comes, you must bid your worn-out companion goodbye, and introduce your feet to a new generation of footwear. But how do you know when this time has come? If you can recognize your running shoes from the following descriptions, then it is time to put them into retirement.

How many miles have your running shoes clocked?

In general, running shoes are made to last 300 to 500 miles; however, depending on your body size, your bearing and the type of surface on which you run, this number may vary. If you are a hard-core runner, you probably need to replace your running shoes a couple of times a year.

Check the midsole

The midsole of a running shoe is what cushions your foot and prevents it from getting injured through jars, bumps and impacts. Midsoles are usually comprised of foam, although some running shoes use innovative air and fluid technologies. After a while, the midsole of a shoe starts to break down and lose its cushioning abilities. If you see wrinkles or creasing in your midsoles, this means that they have started to degrade, and you are at risk of injuring muscles, tendons and ligaments while participating in athletic activities.

Check the outer sole

The outer sole is the bottom of the shoe, the part that actually strikes the ground. Outer soles show the most wear in areas where you typically place the most pressure, depending on your gait. Look for spots where the tread is worn smooth or for angles near the heels. Also check to see if the shoe leans to one side. If you notice any of these signs, the outer soles have reached the end of their lifespan.

Twist test

Worn-out shoes twist easily. Hold the shoe at both ends and try twisting it. If it does not feel firm, it fails the twist test and needs replacing.

While it is sad to bid your old running shoes adieu, it is also exciting to look for a new pair of running shoes. The styles and features in new running shoes are geared to make them last longer and perform better than older styles of running shoes, so your new best friend can stick around for a while.