Do Runners Really Need New Shoes After 300 to 500 Miles?
Will it save us from injury or is it marketing hype from the shoe companies?
I have a running app on my phone that tracks my shoe mileage. Once I hit around 500 miles, I know it’s time for a new pair. Even without looking at my app, I can feel it’s time for a new pair. My shoes go flat and I start to feel little aches and pains in my legs and feet. New shoes cure all my troubles and all of the little aches go away.
Yet we all have heard of the runner that has kept the same pair of shoes for years and never suffered an injury. At around $100 a pair or more, replacing your shoes often can get pretty pricey.
What are the answers? Are we falling for marketing hype when we replace our shoes after the suggested amount of miles? Or are we saving ourselves from pointless injuries by replacing our shoes when they begin to wear out?
Why do shoes need to be replaced?
Modern running shoes are designed with shock absorption. And beyond that, many athletic shoes help with the biomechanics of your run. They can correct for things like overpronation and provide support for high arches.
The midsole of the shoe is made up of Ethylene Vinyl Acetate (EVA) foam. It’s lightweight and designed to cushion impact. EVA is made of tiny bubbles that trap air. This is what gives your shoes their shock absorption.
However, the bubbles can’t last forever. They’re going to compress or pop and your shoes will start to feel flat. You can check the manufacturer for the guaranteed shoe life of your running shoes. It’s usually going to be around 300 to 500 miles. Racing shoes usually have less lifespan than trainers.
200 miles is a big variation
Why is there such a range for the standard 300 to 500 miles? There’s a big difference in 200 miles. How can you know what’s right for your shoes?
Here are some reasons why it’s not the same for everyone:
- Your build. The more you weigh, the more impact you’re putting on your shoes. Heavier runners are going to need new shoes more often. Lighter runners might be able to get away with keeping their shoes for longer.
- Your running terrain. If you run more often on the gravel paths, dirt roads, tracks, or treadmills, you’re going to get more miles out of your shoes than someone that hits the pavement daily.
- Your footstrike. Runners either land heel first, flat-footed, or with their forefoot. If you’re a heel runner, you may need to replace your shoes more often as a worn-down heal can cause the shoe support to weaken.
How to know it’s time to replace?
The number of miles before your shoes break down differs for everyone. The best way to know if your shoes need to be replaced is to look for the following:
- Look at the tread on your sole. If it’s grown smooth on the bottom, you may be ready for some new shoes.
- Are your outside edges worn out, but the tread is still intact? You may be overpronating and need to look into getting shoes that correct for this.
- Have you run a lot of miles on hard terrain? Even if your shoes still look good, the cushioning may be worn down.
- How does it feel? Is the springiness completely gone? Are you starting to get aches and pains on your runs? This is a sure sign it’s time for a new pair.
What to do with all of those old shoes?
If you run often, you can go through many shoes during your lifetime. However, there are ways you can recycle your old shoes. If your shoes are still in fairly decent shape, you can donate them to charitable organizations that take used shoes.
Regardless of what shape they’re in, you can donate them to Nike. Nike has a recycling program where they grind up old athletic shoes into materials for resurfacing athletic fields, courts, tracks, and playgrounds. You can take your used shoes (any brand) directly to one of Nike’s participating stores.
The standard range of 300 to 500 miles works for most runners, but there will always be outliers. When you’ve been running for a while, you begin to sense that familiar feeling that your shoe is about to go dead.
If you’re an experienced runner, you can probably go with your gut on when you need to change out your shoes. But if you’re newer to running, it may be best to watch for the telltale signs of wear on your shoes to help guide you on when to change out. And keep an eye on your mileage. There are running apps that will do it for you.
Although shoes can be costly, they cost a lot less than the price of rehabilitating an injury.
