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Gear

How often should I change my running shoes?

Worn-out shoes can lead to injury. Here are the signs it's time for a new pair.

Mileage Matters

The general rule of thumb is to replace running shoes every 500 to 800 kilometers (300-500 miles). However, this varies based on:

  • Runner Weight: Heavier runners may compress foam faster.
  • Surface: Road running wears out outsoles differently than trail or treadmill running.
  • Shoe Type: Minimalist racers wear out faster than maximalist daily trainers.

Visual Signs of Wear

  1. Midsole Creasing: If the foam looks permanently compressed or wrinkled, it has lost its responsiveness.
  2. Uneven Outsole Wear: Check the bottom. If the rubber is worn down to the foam in spots, your gait is being altered.
  3. Pain: New aches in your shins, knees, or hips often signal that your shoes have lost their shock absorption.

The Rotation Strategy

Rotating between two pairs of shoes allows the foam to decompress fully between runs, potentially extending the life of both pairs.