When to Replace Running Shoes

Running requires more than training and a well balanced diet. The right running shoes are important for preventing injuries and you need to replace them on time. You probably bought shoes which feel comfortable when you run but these shoes don't last for ever. Replacing on time is necessary but this is not always easy to know. Injuries can have other causes but knowing when your shoes lose stability and shock absorption is important for taking the decision to replace your old running shoes.

WHICH ARE THE FACTORS FOR REPLACING RUNNING SHOES?

* Mileage and body weight
On average we can say running shoes need to be replaced after running between 350 and 500 miles. You will understand your running shoes will last a little bit longer if your weight is only 50 kg instead of 80 kg. Light runners will best replace shoes after 500 miles; if you are heavier you can best replace after 350 miles or even sooner.

However, the technology improves and the quality of your running shoes will be better than older models; experts will tell you that lifespan of these new models doesn't change because the surface you are running on is too hard and our body is too weak to increase lifespan of our running shoes. The new technology provides only in better performance.

* Your running style
Everyone has a different style of running and if you strike the ground harder than most runners your shoes will last sooner and it is necessary to replace them sooner. So working on your running style can shorten the time for replacement but at first you need to buy running shoes according to your running style.

* Surface on which you run
Soft surfaces are always the best for your muscles and also for the durability of your running shoes. It is always best to prevent running on concrete but sometimes you don't have other possibilities. Asphalt is a little bit better but still requires your shoes need to work harder and both surfaces decrease the durability of your shoes with at least 10%. So running on grass or in the woods will help you absorbing more shock and prevents also more injuries.

When you know these important factors for replacing your running shoes; it is time to ask yourself a few questions:
- How many times do you run weekly?
- Which is the distance of your weekly runs?
- How do you feel after your run?
- Where do you run mostly and on which surface?

An even surface is always best for the lifespan of your running shoes and no matter which answer you give to all these answers your shoes will always lose some stability and shock absorption after some time. Only timing of replacement of your shoes is important for these questions and even if you didn't run the distance which is necessary for replacing, you can best replace them at least every six months.

Some other things to consider for replacing your running shoes is the feeling you have after your run and maybe also during the day. When you have regular joint pain after running and your muscles are fatigue without reason it is maybe time to time to replace them. Check at first the midsole material of your shoes under your heel. A worn out running shoe shows wrinkles and will crease there. When you try another pair and you don't feel the pain you can be sure it is time to replace your running shoes.

Some years ago I suffered several times Achilles tendon rupture. This was the consequence of my running shoes which needed to be replaced. There are some tests which you can do by yourself for knowing if your shoes are worn out or not. A good one is trying to stay with on one foot on the ground and if you have problems with keeping balance, there is a high chance your sport shoes are worn out.

The best advice I can give is going to a shop where they have a treadmill and probably they have someone who can do the necessary tests for knowing if your shoes are worn out or if you need another type of running shoes.
When you run frequently you can best have two pairs of running shoes. When your running shoes in the middle of the normal lifespan you can best start running with your new shoes and use the other ones for walking.

When you pay attention to the necessary precautions you can take and replace your running shoes on time you can prevent many injuries. Replace your old running shoes on time and you will enjoy the benefits of running without injuries!