3 Signs You Need New Running Shoes

hey guys take I've been right here too

busy to marathoner and kinesiologist and

today we are going to discuss three

signs it's time to get some new shoes

that's fresh these are my old shoes in

the discussing I apologize and I say

these are my old shoes because I just

realized the other day that it was time

to replace them so so the first time you

know it's under place your shoe are

these permanent creases that are along

the funk can you see those Oh Maya these

are so dirt oh I'll clean the Shelf a

little bit so right here little these

little teeny tiny little lines so here's

one pair

he's right here it's another pair same

shoe different color so you notice I'm

pushing down so the foam is supposed to

bounce back after you push but on old

shoes like these it doesn't it stays

compressed wears on these shoes these

are brand new sexy MF running shoes that

just cannot wait I cannot wait to get my

feet in and inside so I can take them

out no creases pushing down old ones see

how much that compresses I put the same

amount of force it still compresses okay

so why do the creases matter what is

that compression matter how a running

shoe works the shock absorption I'll use

physics to explain it in 10 seconds

force equals mass times acceleration the

more responsive the cushioning is the

slower the acceleration is going


thus the less force so 10 seconds just

some quick studies to back that up

fatigue the phone reduces heel strike

cushioning and is a possible cause of

running injuries

another study after about 500 miles the

shoes only retained about 70% of their

initial shock absorption qualities I'll

link both of those sources below ok so

the first time you see those creases on

there might be time to switch them out

sign number 2 you start to notice new

pains in your leg in your foot little

tiny muscles little weird spots even

maybe on your knee and you're like that

weren't there before chances are if

you've been doing the same training the

same volume the same intensity more or

less light you start to develop new

injuries that it's the shoes that are to

blame so a few days ago I was running in

these things and my arch started to feel

sore and weird which is like not normal

and I was like oh it's probably the

shoes and I check Strava and sure enough

I put 500 miles into which by the way

can be a great way to track the lawn

your shoes just keep track of the miles

you put on them generally typically

between like 300 or 400 miles you should

think about replacing your shoes

but there's a lot of factors that go

into that their shoe type there's the

manufacturer there's how heavy this shoe

is they're all heavy the runner is

there's how much volume you're doing

there's what feels good to you so

there's a lot of factors but generally

between 300 400 miles you should think

about replacing your shoes same pressure

here and here that that difference isn't

good that goes into your legs third sign

is totally subjective it's how does it

feel how does your stride feel do you

feel like there's less pop less let's

pep in your step things are starting to

feel a little weird your stride not feel

as spry as it usually does

that's something you're gonna have to

pay attention to as you progress in your

running I will say for my personal

experience I love getting new shoes and

and I would replace my shoes every 200

to 300 miles if I could but

unfortunately these shoes this size for

size 14 I literally cannot buy these in

Taiwan I have to order them from a

parcel forwarding service and they ship

them over here so it to be like super

stingy with my shoes so I hate putting

500 miles on a shoe I know when it

starts to feel bad but there's not

really much I can do I will say that

this is also one thing you should

totally not in the collect put good

money into your shoes it's pretty much

the only piece of equipment you really

need to run can run $5 shorts but put

good money into your shoes so for me if

I replace my shoes every three or four

months I'm totally okay putting 100

bucks into a pair of shoes

they save my legs my Achilles my calves

my knees whatever I run like 80% of my

mileage on asphalt and concrete so I

want good shoes I want good shoes the

good reputation I want a good

manufacturer looking back at my running

career my running history it's

definitely been times where I've

neglected my Footwear where I've gotten

some weird goofy injuries creep run so

yeah it sucks to spend that kind of

money every few months but I mean you

are throwing your body into the ground

on one leg there's got to be something

protecting you there and you know what I

mean and some people can get a lot more

miles out of shoes you know I've seen on

running forums and stuff some people

pull like a thousand miles in a pair of

shoes that's fine eight whatever works

for you I mean if you're not getting any


it feels great and your strife feels

amazing and you're running quick and

then when I get a new pair okay so to

summarize number one creases in the shoe

on the foam number two weird overuse

injury you're starting to come up and

then three just feel like there's less

pop and the shoe doesn't feel as

response one concrete way you can keep

track of the shoes life is to just count

the mileage so 250 to 500 miles think

about it also when your shoes really

dirty like this these two dirty covers

up the color of the shoe and everyone

knows that the more obnoxious and bright

that color of your shoe is the faster

you run its science all right that's all

you got for shoes I'm gonna go test out

my new ones see