How Often Should I Replace My Running Shoes?

When it comes to equipment, running is a simple sport—regardless of whether you're training for a 5K, a half marathon, or a full marathon (or just jogging around the neighborhood). Generally all that’s needed are the right clothes and, more importantly, a good pair of running shoes. But just how long does a quality pair of running kicks last, and how do you know when it's time to swap in a brand-new pair? (Hint: Don’t ask Forrest!). We dive into the science to ensure your feet stay looking (and feeling!) their best.

What's the Deal?

When the Greeks ran foot races in the olden days, they usually did so barefoot and naked. Since then, running with clothes and shoes has become more of the norm (phew!), and, with the advent of the modern day athletic shoe, perhaps a little more comfortable.

Developed to be protective and add traction, running shoes have  evolved to incorporate lightweight materials that cushion the foot from the trauma of running . Most cushioning comes from EVA foam, a lightweight material injected with air cells designed to absorb impact .

But, like all good things, the foam eventually loses its magic. According to some researchers, that can happen anywhere from 300 to 500 miles after the first wear. For a runner doing five 3-mile runs per week, that comes out to a new pair every five to six months. (Let’s hope Santa comes twice this year!).

    “According to some researchers, running shoes should be replaced anywhere from 300 to 500 miles after the first wear.”

Why rush to pick up a new pair? Once that foam wears out, the risk of overuse injuries increases, because the material has lost its ability to absorb shock . While some overuse injuries (like shin splints) are minor, others (like tendinitis) might require more serious treatment. One good way to avoid these issues: Regularly trading in your old shoes for new kicks.

Your Action Plan

Why do experts give such a big range for the appropriate time to replace old sneaks? Every runner has a different weight and foot strike, both of which affect the cushioning of shoes in various ways (For instance, a heavier runner who runs on their heels may wear out the shoe cushioning faster than a light runner who runs on their toes.). To eliminate all those miles of guesswork, here are some quick signs that those running shoes need to be replaced: for more info visit this (http://najran-secondary-school.com/vb/newthread.php?do=postthread&f=2)