When should you buy a new pair of shoes?

Buying running shoes seems to get more and more expensive every time you do so; the brand of shoe you’re used to have come up with some ‘super light weight cushioned sole’ that they will bet their graves that every runner needs and should never be without ever again. Well, that’s great, maybe a new sole will help you’re running, but it is most likely a ploy for the company to raise the price of the shoe.

A lot of runners – novice or experienced – can buy a pair of running shoes and be very optimistic as to the longevity of them, wearing them for years, reluctant to buy a new pair until the old pair have ripped to pieces. I get it, as a runner, when you find a pair of running shoes that feel great you never want to take them off, but you do run into a lot of risks.

As you use your running shoes more and more, they slowly break down, caused by the friction of the foot in your shoe and the constant impact with different terrains. The cushioning is usually the first to become less effective, as the constant compression from impact can cause it to wear out. The big danger is when you have a poor gait and require supported shoes – as the shoe starts to wear out, so does the support, causing it to lose its effectiveness of correcting your gait and giving arise to injury problems. In short, the more you use your shoe, the more it will break down and lose it’s shape and support.

Usually, each pair of running shoe’s should last about 500 miles worth of running. This figure can seem pretty crazy, because if you are running 50 miles a week you need to change your shoes every 10 weeks, leaving a lot of runners to think this is too often and very expensive – which it can be. However, you do need to change your shoes at least every 500 miles or you will experience niggles which can turn into serious injury problems.

There are a few key signs that you need to change your shoes: the upper mesh of the shoe starts to rip on the outside of your foot, the inside of the shoe starts to rip at the heel and the grip underneath the shoe has eroded away. However, in personal experience, whenever my shoe starts to give me blisters or the impact feels solid with every stride instead of cushioned, that is when I know I need to change my shoes.

My best advice is to find the shoe that works well for you, and buy a few pairs on a cheap website such as sportshoes, this way you will be able to comfortably change your shoes every 500 miles and you won’t get tricked into buying a shoe with ‘breakthrough technology’ when you go to a running store.

8 thoughts on “When should you buy a new pair of shoes?

    1. Nope never, I used to work with running shoes and a lot of the cushioning is made up of air pockets, when that is gone there is no way to replace it properly. The only way your shoes can be repaired efficiently is to stitch up the upper mesh that has ripped – which isn’t worth the money.

      Liked by 2 people

    1. Yes definitely, when they just start to feel different you should consider replacing them. 500 miles was not an exact figure, it does depend on the terrain you run on, your weight and gait as well, so the fact you squeezed an extra 100 miles out of them shows you have an efficient running style.

      Liked by 2 people

  1. I’m a pretty heavy guy–weigh over 220 pounds and I run in Nike Free’s. Free’s don’t come with a lot of cushion compared to many others but I love them. At my peak running cycle I run about 25-30 miles a week and I have to change out my Nike Free’s after about 300 miles. I alternate between two pairs so it doesn’t feel like I’m changing them that often.

    Liked by 1 person

    1. If you’re using Nike Free’s and running 30 miles a week then I am very impressed! They offer next to no support so you must have a very neutral gait and a strong lower leg, demonstrating you could be very quick if you chose to up the speed and mileage. Sound’s great, keep up the running!


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