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When to Replace Your Running Shoes || REI

- Time to get new running shoes?

Well, maybe.

Hey I'm Braden and I work on REI's

how to articles and videos.

I like to get all the use I possibly can out of my gear.

But the one piece of gear I use most frequently

is also the piece of gear I need to replace most often,

my running shoes.

Really it all comes down to the foam in the midsole,

and that's this part right here.

So you may be asking yourself,

"Well, why can't I just run in the same pair of shoes

"forever until they literally start falling apart?"

Well you can, and I have,

but the issue is that over time and with use,

this foam starts to lose

it's springiness and it's resiliency.

It doesn't do as good a job

of absorbing the shock of each foot fall.

You might feel fine when you're just walking around

or standing in the shoes,

but when you're running the impact is about four times

your normal body weight, on each foot strike.

When your shoes aren't able to absorb that impact,

when the foam is old and worn out,

all of that impact is just going into your joints,

which is bad.

Hence the need for new shoes.

Lots of factors will affect exactly

how long your running shoes last.

Things like your weight,

the type of running surface you're on,

even just the age of the shoe.

But in general, you should be replacing your running shoes

every 300 to 500 miles to make sure

they still absorb that shock.

If you're very consistent about how many miles

you run every week, you can use that to estimate out

how often you should be switching out your shoes.

So, for example, if you run 15 miles every week,

you should probably be switching out your shoes

every five to eight months.

However, if you're like me and you don't run consistently

the same number of miles every week,

it can be helpful to use a run tracking watch or an app.

I use a Suunto 9, this running watch,

and I absolutely love it.

I checked the app this morning and I wrote it down.

These guys have 557.5 miles on them

and these guys have 461.6.

Both are well over due for an update.

If you don't have a way of tracking your mileage

or if you're just pulling an old pair of shoes

out of the closet, there are some other ways to check

if it's time to update your shoes.

Some signs are more obvious,

like if the uppers are separating from the midsole,

if the tread on the outsole is worn smooth

or even worn through the rubber and into the midsole,

or even if the heel cup is starting to fall apart

and you're starting to see the plastic in there,

those are all signs it's time to replace your shoes.

(sigh) I really need new shoes.

The less obvious signs are that

the midsole just feels kinda weak,

so if you push your thumb into it

and it gives way really easily,

or if you can really easily twist or flex the shoe

then it might be indicating that the foam is past its prime.

You also might see these little wrinkles develop

in the midsole that weren't there when they were new.

Again, that's just a sign that the midsole is fatiguing

and it might be time to replace.

Of course, all these signs

and feelings are pretty subjective, so when in doubt,

I recommend erring on the side of caution,

getting a new pair of runners,

and starting a log so you can keep track of how many miles

you've put on them so it'll be easier to tell

when it's time to replace them in the future.

And the other piece of good news is,

this doesn't have to be the end of the line for these shoes.

I'm gonna make these my new walk around shoes.

They may not be great for running anymore,

but they'll be totally fine for just walking around.

These guys might be a little bit past any redemption.

So they're probably on their way to recycling.

All right, that's it.

Thanks for watching.

If you have any ideas for other videos,

leave a note in the comments and we'll see what we can do.

I'm gonna go buy some new running shoes.

Take care.