You’re in the local shoe store and have just laced up the softest, most comfortable, cloud-like shoe you’ve ever had on your feet. You gladly fork over the cash with dreams of breaking records at the next 10K and leave the store eager to give this new equipment a test drive.
Fast forward a few months and that dreamy high-tech new footwear is feeling, well, not so soft and comfortable. You take off the shoe and give it a close inspection. What happened?
“Running is a higher impact activity, so you figure you’re putting on average of three times your body weight and pressure on the shoes,” said Danielle Wolff, Retail Experience Manager at Fleet Feet in Knoxville, Tenn. “As far as wear and tear goes, you can see tread wearing off of the bottom of the shoe and the cushioning is becoming deflated; they don’t feel as fluffy any longer.”
Over time and miles, the outsole on a running shoe weakens and the cushion gets compressed. Worn-out shoes cannot protect your joints from injury.
“Generally, the life expectancy of a shoe is 400 to 500 running miles,” Wolff said. “The individual’s weight plays a factor as well. A heavier runner puts more pressure on the shoe than a 90-pound woman who walks in her shoes.
“Life expectancy can vary by brand and by the features in the shoe,” Wolff added. “For example, a carbon-plated shoe will last 180 to 250 miles because that shoe is meant for racing.”
According to brooksrunning.com, if the bottom or sides are beaten up, treads are worn out or the midsole is wrinkling, it’s time for new shoes. Also, if your shoes start to fit differently or the ride has changed, it’s time to visit your local shoe store.
Runners should dedicate their running shoes to running only – they shouldn’t be your daily driver. Walking or standing for long periods or gym training creates an unusual wear pattern and breaks the shoe down faster.
Wolff said the most important advice she can offer to increase the life expectancy of running shoes is to rotate pairs. Rotation allows each pair to completely dry and lets the cushion reset between runs.
“If you can afford two pairs of shoes, get two pairs of shoes,” Wolff said. “Your shoes deserve a day off.”
