Do You Need New Run Shoes? | When To Replace Your Running Shoes


they may be

extremely comfortable fit like a glove

or feel similar to

your much-loved slippers but at some

point you are going to have to part with

your favorite pair of trailers and yes i


knowing when to say goodbye is hard but


need to think about yourself and your

body in all seriousness

replacing your trainers at the correct

time is vital too soon

and it could be costly to your bank

balance too late and you run the risk of


so today i'm going to be covering the

key points that you need to consider

when assessing the wear of your running


it can be obvious sometimes your shoes

might have bits hanging off them

if so please put them in the bin now in

actual fact you should have done it

long ago it's when your shoes actually

look okay at first glance that it's hard

to know and it's when you need to take a

closer look

and put them through their paces now

obviously a lot of science and research

goes into making running shoes

as david jewell an expert in the

industry certainly knows well i

rang him to pick his brains on how

running shoes actually wear out and what

as runners

we need to actually look for


so yeah david just first off like what

are the as a runner what should you look

for to start with in your shoe when

to know if it's worn out well the the

first thing is

as long as you're consistent and you're

running if you stay consistent in your


you should look at how your body feels

after a run that's the most important

thing because

materials are very difficult to tell if

they wear out

so the the only material that wears out

and then i'll say this

is if the if the bottom of the shoe if

the outsole wears out

you're you're way past the rest of the

shoe being worn out

because the outsole is very hard and

that's the one thing the brands test all

the time is

abrasion resistance so they are


looking for an outsole that is much

much more abrasive resistance to the

road itself

so if you wear that down then the rest

of the shoe is completely worn out

the midsole itself is completely worn

out so what about when you see

like you know some mid foam sometimes

you can see those like little micro

kind of almost little cracks through it

does that show anything or is that just


it's sort of wearing out in a different

way or is that it's past it if you see

that or is it very

something completely different that's

that's fairly normal in a running tube

specifically on

um eva it will uh

it will show those cracks even after

it could be after two runs you'll start

to see those cracks that's that's

kind of normal if it's

polyurethane and this um

polyurethane based which is like uh

adidas boost

or ever run from saucony

those foams over time over long periods

of time they will begin to rot

and if you see if you see any kind of

cracks in those

in that midsole it's your way past it

it's being worn out because it is

actually falling apart it's rotting away

so you actually need to know what your

shoe is kind of made of so eva

cracks don't worry it's kind of the

basic term but polyurethane

you do right is that the yeah yeah and

would worry

yeah and and what about

when shoes have air or gel or pods is

there any difference between

the different styles of different

manufacturers with wear time and and

what to look for

they will tell you there's a difference

between them but there isn't much of a

difference they

in terms of durability those pieces are

very durable because they are

they are wrapped in a silicone base they


they're super durable the problem

is that they're also encased in eva so

the the rest of the midsole is still eva

and although

eva is a great material it feels good

when you run in it it also

compresses over time and so that's

that's the that's what happens when a

shoe wears out is that

that foam compresses down to it's no

longer protecting you

it doesn't matter if there's an air sole

unit in there if the foam round

is totally compressed then the shoe's no

good anymore and what about that change

you feel when you've like got a new pair

of shoes and the first few runs they


like amazing you are running on clouds

that kind of feeling and then

say run three four when they're

obviously still very new shoes they no


have that quite that same feeling what's

happening there well there's a

there's a little uh secret that the

brands do

um to entice you to buy their shoe in

the first place

so the the picture is you go into a

running store

and you try on three different shoes and


you buy the one that feels the best okay

that little trick is what they put

inside the shoe

this insole okay

they can make that insole super soft

they can make it feel really good


once you put your shoe once you put your

foot into the shoe

what happens though is after three or

four runs that insole is

is flat it's no good anymore so that

feel that you have the first few runs

is because the insole is still puffy

and feels really good but it flattens

out really quick

because it's really thin and they spent

so much time making it soft that

soft things tend to harden faster okay

and you talked about prolonging the shoe

life and obviously i'm mixing them

last longer because you're not wearing

them as much but is there anything else

you can do

does it matter if your shoes get wet do

you need to dry them quickly should you

dry them slowly

should they stay out of the sun is there

anything you can actually do to prolong

the life of your

running shoes yes so

definitely if they get wet get them dry

and so you can again back to the insole

you can pull the insole out

and it'll dry faster if you do that if


when i travel specifically to the uk and

it's raining all the time

i uh i use newspaper and i stuff the

shoes with newspaper

so that they drive very quickly because

the newspaper

that the water will go to the the thing

that absorbs the fastest and newspaper


absorb much faster than the materials


so i do that um definitely do not put

them in heat

don't don't put them in the sun don't

put them

you know in the winter don't put them

over the

the air vents do not put them in heat


heat will deform the midsole eva does

not react

great to heat and you can notice that in

the summer when it's a when it's really

hot in the summer you will find your


feel softer and that's because they are


likewise in the winter they feel much

harder because in the

in the winter the the midsole will

freeze yeah

finally sort of putting you on the spot

a little bit but can you give a ballpark

figure of mileage because i know there's

various ones out there by the sort of

industry that are recommended and

very for brand brand but can you give a

sort of uh

an overall say for a medium weight

training shoe and then a sort of racing

shoe of of what would be the ballpark

figure for an average runner

okay for an average runner you should be

out of a

out of a training shoe you should be

able to achieve

three to four hundred miles and

a lot of that has to do with the size of

the runner okay

how much pressure your body is putting

on the shoe itself

so that's why it's a range three to four

hundred for a racing shoe

a typical racing shoe it's probably half

of that

probably 150 miles max

what runners do so how do you know if

it's three or four hundred miles one

runners if they have a log they can

track that but i have

um i've seen runners actually write

on the site on the midsole of their shoe

how many times they've run in this

how many times they've run in the shoe

that's that's

very old school um strava

if you go on to strava you can log which

shoe you ran in

so it will tell you and i think it's

really important that the first question


what are the signs that a shoe is worn

out if you get

to 300 or 350 miles just replace your


they're it's a it's a fairly inexpensive

piece of equipment if you look at it i

mean the running shoes are not that


but if you try to extend the life of

your shoe

and get injured that's really expensive

that's that's costly more than just

money going to the

the physio that's that's costly mentally

so i say if you get to that 350

400 miles just replace your shoes


a huge amount covered there by david and

like he said we're all different as are

our running shoes but the biggest point


you need to listen to your body which i

can certainly relate to

he did touch on the fact that age of

your shoes doesn't really matter unless

you've kept them in a cupboard for a

long time

it's more the fact of what type of shoe

they are and interestingly what the

midsole is made of which is something i

hadn't considered in the past

and he also touched on the fact that

obviously a heavier runner will wear

their shoes out more quickly

but it also depends on what type of run

training you're doing and what surfaces

you're running on so

say you're doing a lot of really intense

hard work on asphalt

compared to maybe someone who just goes

for more easy jogs running along on the

sand or soft surface and you're going to

put less pressure

through that midsole so in theory your

shoes could last longer that way too

and then you also need to take into

account the uppers

maybe if you've got wide feet you see

the seams going at the side i personally

used to see my shoes wearing out at the

front where my big toe would protrude


basically it's probably a sign that

you've done enough running that the


is also going to be compromised so take

it as a sign if they're looking holy

or things are falling apart on the top

underneath is probably

also gone but it is a fine line because

if your shoes are just a little bit

muddy or smelly or they don't quite

look as sort of sparkling new as when

you first got them that doesn't mean the


is worn out and i know shoe

manufacturers are going to be pushing

to sell their shoes and actually urging

you to replace them but

think about it beforehand and do try to

log those miles because that will be

really helpful and when you do take the

plunge and put aside

your favorite pair of shoes try to do it

with a bit of an overlap if you can so

when you've bought your new shoes if you

can start to wear them around the house

a little bit

and then maybe just take them for one

run alternate with the old pair just for

the first

few days or so until they're properly

worn in even if they are the exact same

make and same model there can be some


when they've come from the factory so

it's just worth considering that i do

hope that has helped you to gauge

the wear of your running shoes a little

more well let me know what sort of shoe

buyer you are you someone who gets a

brand new pair out of the box

as soon as the last ones get a little

bit muddy or are you the other end of

the spectrum

like me and you wear them until they're

dying and then you retire them to trail

running shoes

and then eventually they become dog

walking shoes or painting shoes yes i am

guilty and please do not

copy me on that while i'm not

recommending it anyway hopefully you've

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