Running in old or worn-out running shoes can lead to injures. Over time, your running shoes lose shock absorption, cushioning, and stability. When you run in worn-out shoes, it increases the stress and impact on your legs and joints, which can cause overuse injuries.
One of the best things you can do to prevent running injuries is to replace your shoes at the right time. Here are some signs that your shoes are worn-out and it’s time for some new running shoes:
1. The mileage on your shoes is high.
A good rule of thumb is to replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surface on which you run.
Smaller runners can get new shoes at the upper end of the recommendation while heavier runners should consider replacement shoes closer to 300 miles. If you run on rough roads, you’ll need to replace your shoes sooner than if you do primarily treadmill running.
If you take good care of your running shoes, you may be able to get away with the higher end of that 300 to 400 mile range. Keep in mind that you also wear down the cushioning if you also wear your running shoes for everyday, casual wear. To prolong their life, you should wear them just for running.
2. You’re feeling pain and discomfort.
Running in shoes that are past their prime can cause joint pain or exacerbate existing injuries. If you’ve been feeling muscle fatigue, shin splints, or some pain in your joints — especially your knees — you may be wearing shoes with proper support and cushioning. When you’re feeling pain on both sides — both knees, for example — that’s often an indication that you need to replace your running shoes.
A noticeable drop in comfort when running can also be a sign that your shoes’ cushioning has been compressed over time. If it feels like you’re pounding the pavement harder than usual, even though you’re running the same routes, the midsole foam in your shoes may no longer be absorbing impact effectively. This can make every step feel harsher on your joints and muscles, leading to fatigue and soreness.
3. Your shoes have lost their shape or fail the twist test.
Running shoes are designed to offer a specific structure to your feet. Over time, the materials in the upper and midsole of the shoe break down, which can lead to the shoe losing its shape. If your shoes look saggy, warped, or the fit feels loose around the heel or arch, they’re not providing the proper support anymore. This can cause your feet to move unnaturally during your stride, increasing the risk of injury.
If you hold your running shoes at both ends and twist the shoe, it should feel firm. An old running shoe that has lost its support and sturdiness will twist easily.
4. Your soles are worn-out.
One tell-tale sign that you need new shoes is if your soles are worn-out. The soles last longer than the shoe’s cushioning and shock absorbency, so if the soles are worn down, it’s definitely time for new ones.
Check for signs of thinning or holes, as this reduces traction and cushioning, making running uncomfortable and risky. If the tread is no longer visible or the sole feels smooth, you’ll have less grip on the pavement or trails, increasing your chances of slipping.
You should never run in shoes that have worn-down soles. Save them for working in the garden or mowing the lawn!
5. Newer shoes feel much better.
Some experts recommend that runners rotate two pairs of running shoes. If you get a new pair of running shoes about half-way through the life of your old ones, they can serve as a reference to help you notice when your old ones are ready to be replaced. If you notice a big difference in the cushioning of the newer pair, then it’s probably time to retire the old ones.
Once you’re ready to move on to new running shoes, here are some ideas for where to donate old running shoes.
Running Shoe Advice from a Running Coach
Running shoes are an essential part of your performance and well-being, and taking care of them is key to staying injury-free and comfortable. If you recognize any of these signs in your current pair, don’t hesitate to invest in a new one. Not only will this enhance your running experience, but it will also help keep you injury-free. When in doubt, always opt for new shoes.
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Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
