In the midst of a depressing foot problem, I realize how important feet are to running (duh) and have set out to learn as much as I can to keep them healthy and strong! This goes beyond finding the best shoe for your foot to knowing when to switch out your old pair for the new.
Remember that I am not an expert and my suggestions are a result of research I’ve done.
As I read various sites, I discovered many different views on the subject, which all seem to make sense to me, so the question is, which one is true?
In my opinion, the best one is to listen to your body and watch out for signs. A new shoe is fully cushioned and ready to protect your foot. Of course it will break down overtime and eventually you will begin feeling aches and pains as a result of the lack of support. Obviously not all aches and pains are a result of old shoes, so use your judgment.
In order to be sure, it is a good idea to go to a running store and try a new pair of the same shoes and feel the difference. If the difference is extremely noticeable it’s likely time for a fresh pair.
As far as when you should expect this, I would not go by time (2 months, 4 months etc.) because everyone’s training is different. For example when training for a 5k versus a marathon, clearly your mileage will be different, so you’d have to switch out shoes sooner when training for longer distances. Most sites recommend switching out between 400-600 miles.
Every one is different and this means your mileage, body weight and foot type will be an influence. For example, running on the road will wear shoes faster and a heavy over pronator will wear their shoes out faster than a neutral runner. Changing your running shoes is extremely important as running in worn out shoes increases risk of injury! If you’ve calculated your total mileage in your shoes, checked for physical signs on the shoe and have listened to your body but are still not sure, go to a running store and ask an expert.
How often do you change your running shoes?