I recently realised that my running shoes needed replacing and thought it would be a good idea to share a post explaining the signs you need new running shoes. Now, I know that Sahara has already done a great post about this subject, and I’m sure that hers will be more in-depth than this one. But I wanted to share this post because I realised something when I got my latest pair. The signs I needed a new pair this time were totally different from last time, and I could have missed them if I had been waiting for the familiar signs to appear.
The reasons your shoes need replacing can vary, and it won’t always be the same for each person or each shoe. So, I’m going to go through the common reasons, and explain how and why it was different for me this time.
5 Signs You Need New Running Shoes
#1 You’ve Had Them A Long Time
I know this doesn’t sound like the greatest reason if you aren’t experiencing any noticeable problems with them, but if you’ve had them a long time, you probably need ones. The average running shoe lasts 300-500 miles before it needs replacing. I know that sounds broad, but it depends on a number of factors. If you run at a steady pace, with less impact, on a treadmill, you’ll see more miles from your shoes. And if you’re running hard speed intervals, hitting the ground with more force on an uneven/ rough surface, you’ll get less.
The miles will wear your shoes down and the impact over time will weaken the cushioning and support your shoes have to offer. So, you’ll likely see an improvement with new shoes even if you don’t think you need one.
#2 The Treads Are Completely Worn Down
This is what happened with my first pair of running shoes. When I got those ones, they were really for a few casual jogs. I wasn’t planning on becoming ‘a runner’ or racing, so I didn’t have anything in particular in mind as I shopped. As a result, these shoes weren’t the best for my gait/ pronation and wore down like this. Very clearly needed replacing, and the second time I shopped smarter. It’s worth noting that despite the shoe being worn, I wasn’t in any pain or experiencing any difficulty running in them.
#3 Unfamiliar Aches and Pains?
Enter shoe two. Now, I knew that these shoes were going to need replacing soon anyway. They were on somewhere around mile 400, but I thought I had a little longer. Unlike shoe one, my treads were barely worn at all. And this is where I went wrong. I bought shoe two for my own running style; of course they weren’t as worn, they were supposed to wear well with the way I run.
Then, one day, I was about 5 minutes into my run and started to get some pain around my knee. Unfortunately, this was just after my gluten reintroduction, so I put the aches down to me being ill and my body having a hard time recently. I’m just weaker than usual, haven’t had the same level of nutrition recently. I’ll rest it a little longer, I’m sure I’ll feel better next week. Wrong.
The following week, I started fine, reached about 5 minutes in again… Then I got another pain, this time it was my calves. Tried again the next day, my knee again.
Over the course of the next couple of weeks I continued to experience varying levels of niggling knee pain, and sharper pain when I’d reach certain points in my runs. Some days it was after a mile, some days it was after three miles. A few days I’d had to stop, others the pain was barely there and I felt comfortable running on it. I wouldn’t experience this pain at any other time. Not during my stretches, not walking my dog, not after a full day out on my feet or a night in heels. This is when I realised that the pain was due to the fact my shoes were no longer offering the support I needed.
#4 New Blisters?
I know what you’re thinking, runners get blisters. That doesn’t mean you need new shoes. But it might.
Now, if you’ve recently been training a lot more. Or you’ve just completed a marathon or half marathon…or something else taxing and you have a few blisters, you probably don’t need new shoes. You just need some rest.
However, if you’ve been training comfortably, pushing yourself a little, but nothing extreme, and you start getting blisters, you probably need new shoes. The blisters are likely a sign similar to the aches and pains listed above, your shoes aren’t offering the same level of support. Time for an upgrade.
#5 Try On Some New Shoes
The last two points have been about your shoes no longer having the support. But you don’t realise that the soft cushioning your shoes used to have is gone if you run in the same shoes regularly. Go shoe shopping. If you try some on and they feel like a soft springy trampoline and your current ones feel like hard cement in comparison…you need new shoes.
This time around I bought the newer version of the same shoes I’d had previously and it wasn’t until I tried them on side by side that I realised how badly worn my support was. It was the same shoe. The same shoe. And the new ones felt a million times more comfortable even walking up and down my hallway trying them on.
I’d like to take this moment to sincerely apologise to my poor knees for putting them through the trauma of wearing the last pair for the last couple of months.
Tips for getting more miles from your shoes:
- Get your gait checked. If you over or under pronate, getting shoes designed to help with that will make them wear more evenly.
- Run indoors. This isn’t for everyone. If you only enjoy running outside or are training for a race, this doesn’t work. But if you only run for general fitness, think you might need new ones soon but don’t want to have to buy new ones yet, run indoors if possible, to extend their life.
- Don’t wear them for other things. This might sound silly, but your 300-500 running miles will be less if you walk in them all day to run errands. They’ll last longer if you save them for the task you bought them for.
Do you run? I hope this post helped someone. What signs do you look for when it comes to replacing your running shoes?
Until next time,
Sophie
I don’t run but, I do enjoy walking. So, I need to get some new shoes, been a while since I bought some. Love these flowery ones :)) x
I actually don’t run, my knee is damaged so I can’t run on it without a knee brace and even that really restricts me from doing too much running. I can do it short without it, but too much hurts my knee really bad.
I don’t run, but I’ll definitely pass this on to my friends who do and James doesn’t run per se but he does go to the gym a lot, so I imagine eventually they’d have the same effect! Thanks for sharing this insight though!
Jessica & James | http://www.foodandbaker.co.uk
I don’t actually run but I like to wear running shoes as they are very comfortable. I had my pair for a year now and I’ll definitely think about the things you mentioned in this post.
According to this post I desperately need new running shoes! I’m hoping to be more active in the new year so this should helpx
Not wearing them for other things is a great tip – I’m so guilty of just wearing the same shoes 24/7!
Jess | https://jessrigg.com
This is such a helpful post! I would have be never really known when I change up my running trainers. I love the floral ones you have they are so cute!! X
I just realized in the last parade that my go-to marching shoes are giving me new blisters that never occurred before… we only have 2 more parades this season, so I’m going to ride it out. Then, in the near year, it’s time to start shopping!
I’m not able to run after an accident a while back damaged my knee but I definitely agree with the support bit – even if not running, it’s so important to make sure you have the right support!
Hope that your week has been good and you have a nice weekend ahead of you! There’s a lot of smoke again around here but we are safe from the bushfires.
I definitely keep track of mileage with my Nike running app, and I’ll be due for a shoe change within a couple of months. However, I do take walks before/after runs or weight lifting sessions as a warm-up, so I need to take that into account. I should actually probably start browsing now :’)
I’m not a runner (and I don’t think I ever will be!) but I was very interested in your point about the cushioning. I tried on some trainers in a shop recently and OMG I was shocked, it was like walking on air. Definitely made me realise the value of getting the right footwear, even for walking. Great post, Sophie, lots of things I hadn’t realised before 🙂 x
Lisa | http://www.lisasnotebook.com
This is a great post! I can’t run cause of bad knees, but I do walk a lot and have a very active lifestyle. I’ve been putting off getting new sneakers, but going down your list here, I’m like: “Had then a long time,” check, “worn treads,” check, “new aches and pains,” check…I think I need to bump new sneakers up on the priority list. Thanks!
Great list! Every time I go buy runners I’m so overwhelmed with how much there is to choose from.
That being said, this is unrelated but those shoes with the flowers are so beautiful! I want them
I know it’s a little different but this post has made me realise that I desperately need new trainers in general. There is literally no tread at ALL on mine… oops. I always find it crazy how much shoes can affect your posture and pain in your body, i’ve definitely experienced it before. I would really love to get back into exercising in the new year so I’ll be referring back to this post if that happens
Alice Xx
I do run and use my running shoes for day hikes and sometimes just to run errands. No wonder they wear out so fast! Thanks for your advice.
I always find that my running shoes wear away at the back on the inside. It’s interesting that you mentioned that it could be the reason you get aches and pains. I wouldn’t have automatically thought that could be caused by the shoes! X
https://www.femaleoriginal.com
Point three was an eye opener. I’m planning on getting back into the gym and I’m a fan of the treadmill. I’ve never run outdoors- it looks scary. But I was thinking of what trainers to use and this was the inspiration! I have to buy a new pair!! You’ve raised some good points! Thank you!
A healthy reminder! Exercise is wonderful when done right, and with the right equipment. Just like our bodies, our equipment needs care and replacement. When I started working in the kitchen and was on my feet all day, I looked into getting the right footwear to! 🙂
These are some good things to look for! I think I am guilty of waiting for the shoe to just break for me to go out and buy a new pair, and I usually ignore the other signs that I need a new running shoe. But these are some smart ways to keep in mind, especially the run down sole, since that is a major part of the functionality of the shoe!
These tips are spot-on. Great article!
This is such a lovely blog post! I don’t run or own any running shoes I only really wear trainers, but this will probably come in handy at some point when I decide to invent in some running shoes!
Ayse x
Just a few things on this list is the reason why I just replaced mine about 2 months ago. Though I’m not much of a runner, the padding in my shoes wore thin and were causing my knees to hurt if I tried running. I got a little bit over a years wear out of them before finally getting a new pair.
Jordan | myflourishingretrospect.blogspot.com/
I like Nike shoes 🙂
Oh man! I’ve been running a lot lately. I never counted the amount of miles I have used the shoes for. Though, the treads definitely tell a big story. Though, I can definitely relate to the comfort. The comfort doesn’t feel the same anymore. Thanks for sharing all of this information! I was slipping a lot in the gym studio the other day with my shoes losing so much traction. @__@. Time for some new ones!
Nancy ♥ exquisitely.me
I am not a runner on regular basis but I really enjoyed and loved your thoughtful tips… thanks for the wonderful post…❤️
https://geniusenough.com/2019/12/07/luxury-gifts-for-women-affordable-holiday-gift-guide/
I deffo need new ones as mine are battered!! x
These tips are all great! I don’t have a pair of running shoes but I really want to get into it at some point so I’ll be taking these on board in the future xx
Tiffany x http://www.foodandotherloves.co.uk
I knew you’d link to Sahara’s post here – it was such a good read. I don’t run but I definitely need some trainers because my normal shoes I walk in are absolutely rubbish! No support whatsoever! x
Shoes make a big difference if you are trying to run. I have only found one pair that helped reduce pain while I run. Shin splints, knee pain, foot pain, I get it all. Any suggestions for a good brand for a track runner with delicate shins?
I love those floral trainers x
I can’t run due to my knees but I still like to walk fast on the treadmill so reckon these tips will help! I’ve had my trainers for a while! Never sure what brand is best!
Daisy xoxo |
This is great advice! My trainers are holding up well except for one point – I used to wear them all day every day plus to the gym and I tore a hole in the mesh moving. Whoops! So hubby bought me a pair of every day shoes for my bday and I keep duct tape inside the mesh on these! They look and feel great still and are so nice on the treadmill! Good thing they’re gray! I already have a few things in mind I will look for in my next pair.