When should I replace my running shoes ?

When should I replace my running shoes ?

Buying a new pair of running shoes can feel like a sizeable investment. You might find yourself putting it off, even if your current pair have already done too many miles. Sound familiar? It’s important to update your running shoes when you start to see the following signs. Failing to update your shoes can increase your risk of injury, as they just won’t provide the same level of support they did at the beginning.


Consider your mileage

How often and how far do you run? A good pair of running shoes should last between 300-500 miles. If you cover around 20 miles a week, you should look at replacing your shoes every four to six months, for example.


Are they looking shabby?

If you are a trail runner in particular, you’re probably pretty hard on your shoes. If you start to see small tears and gouges in the sides and uppers, don’t ignore them – they can be signs that the overall strength of the shoe is weakened. This is also true if you frequently get your shoes wet and they don’t dry out completely.


Check the tread

This may seem obvious but it’s worth turning your shoes over to inspect the soles. How does the tread look? Does it still provide reliable grip and traction on your preferred running surfaces? Are you developing bald patches in parts of the shoe but not others? (That’s a good indicator of any potential gait issues). If they are wearing out, replace them.


Do you run in the same pair every day?

If you only have one pair of shoes, you’re going to put pressure on the midsole foam, as it won’t have time to rebound into it’s original shape. Buy a second pair and rotate them to get longer use out of both.


Check the midsole

Speaking of midsoles, there’s a simple way to see if they are still providing good support. Put your shoes on a flat surface and take a look at them from the heels. They should be flat and level. If you notice a lean to the right or the left you’re seeing a collapsing midsole, which means a higher likelihood of injury over time. Time to go shopping!



About Enertor Advanced Technology Insoles –  Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury,  the unique design features support your foot throughout training.  Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole.  Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.

Enertor insoles are available to buy from our online shop .


Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site

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