I put on my trusty runners, they’re not that old, purchased on November 14, 2012, 3 months old, seen probably 900kms on the treadmill, 300kms outdoor running, close to 1600 minutes on the elliptical, not to mention the one day a week I allow myself to wear them for a dog walk; they may not be old, but they’re tired. Kinda like me, not old, but going through the same ol’ slave n’ grind, day in and day out, you start to ‘wear’ and become ‘tired’.
Running in tired shoes can cause a plethora of ailments; shin splints, muscle fatigue, plantar fasciitis, and joint pain. If you’re feeling any of these, for no other reason (and always seek medical advice if any of these continue), ask yourself, ‘when was the last time I changed my runners?’
So the question becomes, how do you know when to perform the ‘changing of the shoes’? There really is no warning signal; it’s not like one day you’re going to go to lace them up, and they’ll keep coming undone; or the soles will just magically fall off; unlike the tires on your car, the tread is not a good way to judge. The midsole, which provides the cushioning and stability, usually breaks down before the bottom shows major signs of wear. The only real way to know is to use a couple of rules of thumb.
1. Shoes should be changed every 300-400miles (480-650kms), lighter runners can get away with the high-end, and heavier runners with the low end EG: 125lbs = 400miles and 180lbs=400miles … these are estimates, wear will also vary based on surface, trail vs road vs treadmill; the latter being the less abrasive.
2. Mark your calendar when you buy your shoes; if you log your miles, and you know approximately how much you run each week, then estimate how long it will take you to run 300-400miles; make a note in your calendar about 2 weeks prior to this date, and get new shoes. By the 2 week prior mark you can start changing your shoes in and out to break in the new ones. Then when the two weeks are up, you can happily change your shoes, and put the old ones to rest.
Well with all that said, I know mine are past their prime, and I’m ready for a new pair. Humm and judging by the date, couldn’t be a moment too soon, November 14 = February 14. Honey, I’d really rather get a pair of runners for Valentine’s day than a dozen roses! Size 9 please 😉