Summary: Before I became a runner, I would wear a pair of running shoes (or tennis shoes, as I call them) until they were literally falling apart.
Before I became a runner, I would wear a pair of running shoes (or tennis shoes, as I call them) until they were literally falling apart. It never occurred to me that they became worn out far before they looked that way. I had started running more miles over each week and eventually I was getting some IT band pain and foot pain. After asking for some advice, someone told me to head to a running shoe store to get a professional opinion. One look at the bottom of my shoes and they told me it was way beyond time for a new pair. I had NO idea! They looked fine to me.
Of course every runner is a little different, but generally, the rule is 500 miles or until the bottoms start to wear down so the grooves are much shallower. But here are some more specific things to pay attention to:
- How you land on your feet. The recommended distance for new shoes is anywhere from 300-500 miles, but people who land hard on their heels will go through their shoes more quickly.
- How your legs feel. Sure, we all have days where we run on tired legs. But if you’re legs and feet feel worn and not adequately protected while running for over a week, look into getting new shoes.
- Nagging pains. Pay attention to small pains that are consistently returning during or after your runs, such as sore arches, shin pain or achy knees. If this is the issue, find new shoes quickly before it becomes a more serious injury.