Running is a great way to stay fit. It’s free, you can do it virtually anywhere, and both the physical and emotional rewards are well worth it. However, proper footwear is essential to your health and well-being if you run regularly. Knowing what kind of shoes to get is helpful, but knowing when to replace them is just as important when it comes to preventing stress and injury.

Track Your Miles

As a general rule, you should replace your running shoes every 300-500 miles. When you hit this range of distance, the cushioning in your shoes will wear out and stop absorbing shock as well as they did when they were new. Without shock absorption, your joints and muscles take more of a beating, and this can cause stress and soreness.

So how do you know if you’ve run 300-500 miles? To keep track easily, average your weekly distance. Most moderately skilled runners run about 15 miles per week. This means you will need new running shoes every five to eight months. If you run sporadically or struggle to keep track of your distance, you can use your phone or a smartwatch.

Factors That Contribute to Worn-Out Shoes

While running shoes naturally wear out due to regular use, there are some aspects of running that might wear them out more quickly. These include:

  • Running on rough surfaces
  • Striking the ground hard when you run
  • Possessing particular biomechanics such as wide feet or other irregular foot structures
  • Over-pronating when your feet hit the ground

How to Tell When it’s Time for New Shoes

Besides tracking miles, you will likely be able to feel when it’s time for new shoes. Signs include:

  • Feeling fatigued more easily
  • Lower limb soreness or discomfort
  • Shin pain
  • Wear and tear on your shoes

As soon as you start to notice any of these signs, replace your shoes immediately.

Seek Professional Guidance

If you are experiencing pain or discomfort or haven’t quite found the right running shoes for you, paying a visit to a podiatrist can help. At InStride Carolina Podiatry Group, we have expert answers for all running-related issues, from proper footwear to managing injuries. Call us today to make an appointment. It’s always best to get ahead of any potential problems before they start.

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