Running in old worn out sneakers not only looks bad, over time it can cause a number of injuries. As shoes wear and tear they tend to absorb less shock and lose a lot of stability which puts a lot of extra stress on your feet and legs. This added strain can lead to several running related injuries like, plantar fasciitis, stress fractures, shin splints and a number of joint issues. Not to worry though, the solution is simple. By changing out shoes when they begin to show signs of wear and tear you can avoid many of these problems.
The reality is a good pair of running shoes are not cheap and many of us don’t have the luxury of changing them every other month. By understanding ways to take care of your shoes and how to spot those which are worn out, you can maximize lifespan while making sure your being safe.
Make your shoes last!
- Running shoes are for running: The more wear and tear you put on them doing other things, the fewer miles you will get out of the shoe. Avoid wearing these special kicks to the mall or for other non-running activities.
- No machine washing: Even if you’ve bought the most perfect pair of white Nike shoes! Machine washing will add more wear and tear, so if you need to clean them use a scrub brush, or wet cloth.
- Store shoes properly: Try to keep your shoes in a cool dry place.
- Dry properly: Loosen up the laces and open the tongue to let them air dry. Try to avoid using the dryer, or direct heat as this will add wear and tear.
Most running shoes should be replaced between 350-550 miles depending on your body weight, running style, and the surface you run on. Those who are lighter will be able to get more life out of a shoe then heavier runners. Another way to gauge a shoe’s condition is to examine the midsole cushioning. This is the area of the shoes which provides structural stability and if worn down can cause injury.
Ways to spot midsole wear
- Table test: Place the shoe on the table and see if it is worn on one side. If so, it may mean it’s time to get a new pair.
- Listen to your body: Pay attention to how you feel. If you begin to notice new aches and pains, this could be an indication that the shoe is worn out and it’s time for a change.
- The twist test: Try twisting the shoe, if it bends easily this is an indication that the shoe is worn down.
- Compare: Try on a new pair of the shoes you have. If the cushion in your shoes feels flat in comparison, it most likely is.
Photo credit: On-Running.com
