Running Shoes – How Often Should You Replace Them ?

Running Shoes Need Regular Replacing

Most people wait far too long before replacing their running shoes and risk overuse injuries as a result.

Generally running shoes should last between 600 and 1000 kilometres, although this depends on your body weight, how often and far you run, the terrain you run on and your running style.

Heavy runners who pound the ground every day over long distances will wear out their footwear much quicker than a light jogger who runs once or twice a week.

Avoid Injuries

As you approach the “worn out” mileage mark, see how your shoes feel.

If they leave your feet feeling fatigued, replace them.

Don’t wait until the tread on your soles is worn completely flat, or you’re seeing the midsole showing through the bottom! 

A man in running gear holds his shin

The most common injuries related to worn-out runners include shin pain, knee pain, plantar fasciitis (heel pain) and forefoot pain.

The "Dead Shoe Test"

A dead shoe test - hands are trying to bend the front of a running shoe backwards.

Our Podiatrists use the Dead Shoe Test to see if your runners need replacing.

If you can bend the forefoot of the shoe backwards (the opposite way to what your toes would flex) – then it is time to replace your runners!

 Also when pressing your thumb against the forefoot of the shoe there should be quite a bit of resistance against your thumb – if your thumb feels like it’s about to go through the midsole that means the cushioning has ‘had it’.

It’s also important to check that the wear pattern is even on each runner, and no excessive wear in any one area.

If you have concerns regarding your running technique, which runners you should be wearing or you have a lower limb injury, make an appointment with our team at Dynamic Podiatry by calling 3351 8878 or book online.

A man running shot from the knees down.
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