If you are a runner, whether it be a beginner or expert runner, the question of when to buy new sneakers is very important. That is because worn out sneakers is one of the major contributors to running injuries. Your running shoes absorb the shock of the ground and cushion your feet, giving them the stability they need to run safely. If your sneakers have lost their shock absorption, you are more prone to stress injuries in your legs and joints.
Looking for wear on your shoes is not the best way to determine whether they need to be replaced. That is because the mid sole (the part that actually provides the cushioning and stability for your feet) breakdown before the bottom soles show any signs of wear. The best way to determine if you need to replace your running sneakers is if you’ve been feeling more muscle fatigue, shin splints or joint pain in your legs or knees, especially if your running regimen has not changed drastically. This is a sure sign that your sneaker is no longer providing the appropriate cushioning for your feet.
A good rule of thumb is to replace your running sneakers every 300 – 400 miles. The factors in determining whether or not you change them at 300 or 400 is mainly your body weight and the surface on which you run. If you are a smaller runner, you can go toward the 400 mile mark but if you are a heavier runner, stick to the 300 mile mark. Same goes for the surface in which you run. If you run on pavement, replace your shoes toward the 300 mile mark. If you run on a treadmill, you can go toward the 400 mile mark.
Be sure to buy your new running shoes before you get to the 300 or 400 mile mark as you want to have a good two weeks to wear them in before you start running in them.
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