When is it Time to Replace those Running Sneakers?

It’s like the ethereal question of when should you replace your Gillette razor blade.  Maybe not, but I’ve personally struggled for years on when to replace my running sneakers. 

Elizabeth Quinn from About.com gave some great tips on knowing when to kick the kicks.  Here’s an extract from her piece:

Running Shoe Replacement Tips

• Track your mileage. After 350-550 miles it’s time for a new pair. For runners who log 25 miles per week replace your shoes every three to four months.  My favorite site for this of course www.fivi.com
• You can check for signs of wear on the sole by placing your old shoes on a table and looking at them from behind. If the soles are worn and leaning to one side, the midsole cushioning is probably worn as well.

Spotting Midsole Wear
A shoe’s midsole cushioning may be worn out long before the tread shows signs of wear. Because the bottom and tread of the shoe may look fine, identifying when the cushioning is shot isn’t easy to do. Here are some tips for identifying midsole wear:

• First, pay attention to how you feel. As your shoes begin to give out, you may begin to get some aches or pains in your bones and joints. You may also notice slight muscle fatigue, new tightness, or possible shin splints.
• Look for creasing of the midsole material in areas of high load (under the heel or the ball of the foot). A worn out midsole will have wrinkles and creases there.
• Try to twist the shoe. A worn out midsole will allow the shoe to twist more easily than a new shoe.
• Try on a new pair of the model that you are currently wearing. Compare this to your current shoes. If the cushioning in your shoes feels dead in comparison, it probably is.

As for me, I listen to my knees and back.  The second they start to act up, the first culprit I go after are my sneakers.  Usually, I won’t even make it to 300 miles as I’m probably a bit heavier than your average avid runner.  I’m also a bit of a heel striker in the gait which also doesn’t help.  In the end I spend more on sneakers, but it is still cheaper than doctor’s bills…;-)

So make sure to not only log your miles for you but log them for your shoes as well.  Over time, you should see patterns on longevity depending on the type of shoe.  www.fivi.com has a great little widget for tracking mileage on shoes, each time you log a run or a walk or whatever – you pick the shoe you used.