When to replace your running shoes
When you’ve signed up to a race and begin a new training plan, you’ll soon be clocking up the miles, so it’ll come as no surprise that your running shoes will be excessively used.
Your running shoes are one of the most important pieces of kit that you’ll own as a runner, so it’s important they’re doing their job, and you know when they might need replacing.
Steve Brace, Run 4 Wales Race Director and double Olympic marathoner, said: “Some telltale signs of when it’s time to replace your trainers are if they’re showing signs of wear or tear or you’re starting to experience any pain or little niggles.”
The general lifespan for a pair of running shoes is around 300-500 miles or around 4-6 months of wear, depending on how little or often you run as well as what type of runner you are.
One of the easiest things you can do is write the date you start wearing your shoes on the inside as a reminder of when they might need to be replaced. You can also link up your shoes and track your mileage with apps such as Strava too.
It’s also worth noting that the type of terrain you’re running on can have an impact. For example, using road shoes on the trails will likely wear them out more quickly, so it’s best to stick to their intended use.
There are some other things to be aware of too.
Steve said: “New aches and pains could be a sign that the cushioning in your shoes has deteriorated, and they need replacing. If you’re developing blisters or your shoes start rubbing it can also be down to wear and tear.
“Also look at the bottom of your shoes. If the tread is worn down, it’s likely that the rest of the shoe is too. Make note of where it’s impacted the most as this will indicate what type of runner you are in terms of how your foot strikes the floor and help you determine your gait, ensuring you’re getting the right shoe for next time.”
Looking after your shoes can make them last longer. Only wear them for running to avoid them from getting worn out too quickly and make sure to undo the laces when taking your shoes on and off to avoid damaging the structure.
Keep your shoes clean by gently washing any mud and dirt away with a sponge and soapy water and dry them by putting scrunched up newspaper inside. Never put your shoes in the washing machine or dry them on the radiator as this can damage the materials and the adhesives holding them together.
When it comes to getting rid of your old running shoes, why not look to recycle them rather than let them end up in landfill?
Schemes like JogOn will take your old running shoes and distribute those that still have a little life left in them and properly dispose of those that are ‘end of life’. For those looking for a drop off point for their old shoes, there is one available in the event village at the Cardiff Half Marathon.
Some retailers such as Runners Need also provide a recycling scheme for old shoes too. These are sorted into categories based on their condition and are either dispatched to projects around the world, with the best quality shoes being re-used, or reduced to their raw materials to be recycled.
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