You can burn rubber, leave skid marks, or go pedal to the metal! Or drift, fish tail, and peel out!

But wait—you're reading to learn about running shoes, right?

Okay, I gotcha.

But all kidding aside, tires and shoes have a lot in common when it comes to wear and tear:

• They’re both made of multiple support layers, with rubber being the outermost layer that meets the ground;
• They both have different outer treads for different traction requirements, surface types, weather and temperature conditions, and velocity or speed demands;
• Both can have a wider base for lateral support demands when frequent or angulated turning is needed, and…
• Both have to deal with weight demands and suspension types (which is synonymous with muscle, tendon and ligament support in our body and joints) which impact the thickness and shock absorbing properties needed in the construction of shoe layers.

Okay, that all sounds entertaining but when do I know when to change my running shoes?

Unfortunately, there isn’t a one-size-fits-all answer.

The general consensus range is after 300 to 500 miles or about four to six months for someone who runs 20 miles per week—but that number is lower for race-day shoes, which are designed to be lighter and faster.

So that's quite a wide range and leaves room for uncertainty.

This number range is due to variables that are unique to each runner. Things like:

• How many times a week you run;
• Whether you run in hot or cold weather;
• Whether you’re running on an outdoor or indoor track, smooth outdoor pavement, rough street asphalt, sidewalk trails, or steep camber roads;
• Whether you’re a heel striker or mid strike runner;
  Whether you have a balanced foot strike or you tend to overpronate (excessive downward collapsing of the foot arch) or underpronate;
• Whether you run for exercise, as a hobby, or competitively; and finally…
• Whether your training cycle and routine is consistent or fluctuates with your schedule;

As you can see, there are way too many variables to keep up with (and that's only scratching the surface).

So let me simplify it for more leisurely runners who run for exercise and to get or keep in shape:

Observation and inspection are the 2 easiest things to determine when your shoe is in need of being replaced.

First, observe your performance when running. Things like monitoring your time, pace, distance, fatigue levels, and potential body soreness. Mobile or watch apps for monitoring running and walking can pretty much keep up with your performance variables.

Body soreness can be monitored by observing if you have it and how long it takes to go away. Rule of thumb is you shouldn't have soreness that worsens when running the same distances and speeds. Soreness should also not last more than a day if you run regularly. If soreness increases or takes longer to resolve, then a new pair of kicks (shoes) are indicated.

Secondly, you should visually inspect your shoes for wear every few weeks. This will help to catch unusual wearing early, before it leads to unusual pain or injury.

Look for the following:

• Flat feeling in the shoe's sole, which is a sign the inner foam layer is flattening and losing recoil.
• Worn soles are a definite sign the rubber tread surface is breaking down and needs to be changed.
• Uneven wearing of the sole is a sign that you may be wearing the wrong shoe type or you have a physical change like a minor injury that has altered your mechanics.

Finally, if you’re having nagging shoe wear problems that you just can’t resolve even with these tips, then you will benefit from our running examination and a customized running conditioning program.

This, in addition to a monthly coaching session will resolve those nagging problems and get you on the fast track to fun and feeling great.

Let us know how we can help:
https://www.hidfittherapy.com/contact

Happy trails!

Reference material for this article:

Taylor-Haas, J. Running Injuries Examination, Differential Diagnosis and Treatment Interventions, North American Seminars, 2013

https://www.fleetfeet.com/blog/how-long-do-running-shoes-last

https://www.brooklynrunningco.com/how-long-do-shoes-last/