Now we have a general idea of how many miles we should change our car’s oil, the tires, or even the battery. But can the same principle be applied to our running shoes?
Yes, it can be.
In this post, we are going to talk about how many miles you should be putting on your running shoes.
Because no two people are exactly alike and this is just a general range to give you an idea. We will also talk about some typical signs that it is time to toss your favorite running shoes and pick up some new ones.
How many miles should you put on your running shoes?
The general consensus between many running experts is anywhere between 300 and 500 miles.
That means that if you typically run 3-5 miles a day, 5 times a week, you should be getting a new pair of running shoes every 5 – 9 months.
Of course, that is if you only have one pair of running shoes. Some runners rotate their shoes between 2 or 3 pairs so that they wear more evenly and cause less stress on the body. In that case, you might not see a new pair of shoes every year or 18 months.
Of course, no two pairs of shoes are alike and everyone has their own running routine and running style. These factors will also affect the life of your shoes and the number of miles that you can put on them.
So, while the number above can give you a general idea of how long your running shoes can last, it isn’t something you can take literally.
With that being said, let’s take a look at 4 factors that tell you it is time to get a new pair of kicks.
(You might also want to take a look at: We have found them! The Best Running Shoes For Running On Sand)
How To Determine When It Is Time To Replace Your Running Shoes
Give them a twist. Place one hand at the front of the shoe and place another at the heel of the shoe, then lightly twist the shoe. A good pair of shoes should feel firm as you twist them. On the other hand, a worn out pair will be extremely easy to twist as the proper support system has begun to wear out.
If your shoes fail the twist test, it might be time to get a new pair of kicks.
Examine the midsole. The midsole is what gives your shoes that “springy” feel. When depleted your knees, shins and ankles start to take the impact of running on the pavement.
For that reason, it is essential to take a few minutes to inspect the midsole regularly.
When you inspect this part of your shoe ask yourself: How does the midsole look? Does it still feel springy?
If you can’t tell by looking at it, do this, try on a new pair of shoes and take a walk around the house. Then put on your running shoes and take that same walk.
Did you notice a difference between the two? If so, that might be the clue that the miles are up on your running shoes.
Take a look at the soles. Another thing you can do is take a look at the condition of the soles. As you inspect your shoes ask yourself the following questions: Does it look worn out? Are the soles wearing evenly? Does it still have a good amount of traction?
The soles of the shoes are what is going to last the longest. So, if you notice that they need to be replaced you can almost guarantee that other parts of your shoes are also at their limits.
Listen to your body. Many times you can tell it is time to replace your shoes, not just by looking at your shoes, but also by listening to your body.
What do I mean by that? Well, how do you feel after a good run? Do your feet, knees or ankles hurt more than normal?
If so, this might be a clear sign that your shoes may no longer be providing you with that much need comfort when running.
(You may also enjoy reading: How to waterproof your tennis shoes in 4 easy steps.)
How To Get The Most Miles Out Of Your Running Shoes
Only wear them for running. While it might be tempting to cut the lawn, walk the dog, or hit the town in your cool looking running shoes, don’t do it. This will only put more miles on your shoes and result in unnecessary wear and tear.
Think about it, the average person walks about 3 miles a day. That means that in about a month you are putting on an extra 100 miles just by doing chores around the house.
Wash and dry them properly. Not only should you treat your shoes well on the road, but to get the most out of them you need to take good care of them off the road as well. That means that you need to take the time to wash and dry them properly, just like you would your car.
Now you might be thinking that part is easy, I will just throw them in the washer and then throw them in the dryer. But, if you really want to get the most of your shoes, please don’t put them in the washer and definitely don’t dry them in the dryer.
Buy yourself a good shoe detergent and wash them by hand. It might take a little longer, but it is best for your shoes.
Lastly, don’t place them in the dryer. Always allow your shoes to air dry only.
Rotate them. Think about it, your shoes are made with cushions for your comfort that are being compressed every time you take a step. Give these cushions a break and allow them time to come back to life by rotating your shoes.
Some runners have two pairs of the same shoe and rotate them every other day. Other runners have several pairs of shoes and rotate them accordingly.
Whatever you have just 2 pairs or several pairs to get the most miles out of them, it is important to rotate them regularly.
In addition, when you happen to get your shoes wet, it certainly does help to have a dry pair of shoes to jump into.
Lastly, according to some statistics, you lower the risk of injury by 39 percent if you regularly rotate your shoes. Experts say that by putting on different shoes, you work your muscles differently and don’t overwork the same muscles.
Untie your shoes. After a long run, the last thing we want to do is bend over and untie our shoes. We just want to kick them off and hit the shower. But have you ever thought about the damage you are causing to your shoes, by kicking them off?
Yes, failing to untie your shoes can do unnecessary damage. I guess mom was right when she always told me to untie my shoes, thanks, mom.
Now it is your turn…How many miles do you get out of your running shoes? Please share your thoughts in the comments below.