More thoughts on when to change my running shoes

This is the big question that specialists hear every day. In this post, we discuss some aspects to consider.

When to change your running shoes?

Shoes don't have a specific lifespan (i.e., they don't last from one day to another exact date). They have a maximum usage time, but it's up to us to make it as long as possible by choosing the right ones and using and caring for them in the best possible way. Let's see how long running shoes last, and how to identify when it's time to change them.

The estimated duration is around 600 to 800 km. After this distance, the components start to lose their cushioning and stability properties. Then, the shoes no longer fulfill their impact absorption functions, which protect our joints and muscles.

In short, they stop being themselves; they are no longer that special running shoe you bought back in the day. You're very fond of them, even more than ever; but you need to be realistic and look out for your health. The useful life of your favorite running footwear has come to an end; it's time for a change. The fact that the external appearance is good doesn't mean that the shoe can still be used without problems.

This is where the analogy with the advice we get about car tires comes in handy: "Even if the rubber, after exceeding the stipulated mileage, may look more or less good, it doesn't prevent us from having a blowout."

Remember: shoes that have exceeded their mileage = possibility of injury. Something you want to avoid at all costs, right?

I'll tell you a curious anecdote that we encounter in the store every day: when we tell our customers that shoes usually last about 800km, they are surprised, as if to say that it's an exorbitant figure. However, when we put them in a situation and tell them to calculate it weekly/monthly separately, they realize that it's true.

In just over 6/8 months, a regular runner who runs 40 km per week (about 100 km per month) should change them within that time. At that point, the customer accepts it with less surprise and understands the priority of not pushing running shoes to their absolute limit.

Therefore, we recommend making the change before reaching those 800 km to combine the new ones and "safely wear out" (as we say) the old ones. Just as we shouldn't hesitate to change an old mattress that no longer provides the best sleeping conditions every day, changing our running shoes when it's time shouldn't be a "trauma" either.

These are some of the reasons why we should do it, and some of the justifications. These are just some general recommendations, based on experience and knowledge of the materials used to manufacture the shoes currently on the market, and intended to provide reasonable use. Everything will depend on a few factors, very easy for you to evaluate yourself and to detect in time with minimal observation.

Some indicators

It's relative, but it's recommended not to use the same shoes for more than 850 km. This will depend on several factors: How you run – some "caress" the ground and some impact forcefully with each stride – Your weight – a lightweight runner will preserve the shoe's cushioning more, while a heavier runner will compromise the cushioning with each step –.

The surface where you usually run – there are many differences in wear between someone who uses them regularly on asphalt and someone who usually runs on trails. This last factor is one of the most important and should be taken into account when choosing your next shoe, as today there are models suitable for all types of runners, all types of surfaces, weights, training… and even colors. We should be precise and not buy impulsively. It is our "tool." Use your common sense.

When your sensations are far from what you had when you first put on your new shoes, it's time to replace them.

1- The sole is not usually a problem. The sole wears out in one way or another depending on what type of runner you are, but nowadays, with the durability of the materials from which shoes are made, it is not usually the main reason to buy new ones. Sole wear primarily affects grip and traction.

You usually impact with the back part and then, depending on whether you are a neutral, pronator or supinator runner, it detaches from one or another part of the front, with a tendency inwards -towards pronation-, centered -neutral- or with a tendency outwards -supination.

2- Cushioning and stability are key. Stability and cushioning are fundamental characteristics in a running shoe, it is true that there are shoes that are not designed to provide great cushioning, in pursuit of greater speed or the search for sensations in your feet, but that is another story…

These characteristics, cushioning and stability, play their role in the midsole, or in other words, the midsole compounds are what provide greater stability and cushioning, so watch out for their deterioration. The midsole compresses as you continue to use the shoes.

The Farewell and the Welcome

Overlap your current shoes with the new ones you acquire. This is something professionals know very well. Don't break in a new shoe all at once, especially not in a race! even if it's the same model you usually use. Start saying goodbye to the old ones (no matter how fond of them you are) and gradually introduce new shoes into your training.

Avoid physical problems Often the best indicator that you have worn out a shoe is not its visible deterioration but the fact that it is causing you problems that you did not have with it at the beginning. Keep this in mind.

Another very important factor is the care of our "weapons of battle." NEVER wash them in the washing machine, by hand YES. Of course, the washing machine leaves them very clean, but it overly aggresses the components and adds "free" kilometers to the shoes, and that's only if they don't come out deformed (we've seen more than one "strange" case).

Consequently, the correct way is to use a damp cloth and even a brush with a little neutral soap, and also not to dry them in direct sunlight. If we are demanding (as we should be with such a high-end product, like our running shoes), the best way to dry them is to put newspaper inside to absorb and dry well, especially the upper. Learn how to clean your shoes

I'm changing them just because, why not? A more than reasonable reason to exchange your old running shoes for new ones is simply that you've grown tired of them or you're excited to try something new.

Let's remember that running should be about enjoyment, relaxation, decongesting our routine, destressing us... so giving yourself a pair of shoes not only as a means to achieve measurable goals by the clock, but also as an incentive to face the next stage, is already a good reason.

So, as mentioned, after a maximum of 800 km, we look forward to "renewing" your shoes 😉