Are Your Running Shoes Past Their Prime? It Might Be Time For A Change, According To Experts

Add as a preferred source on Google

After a jog, Sandra feels exhausted as she slows down, and tries to steady her breathing, while her sweat clings to her t-shirt. She smiles in accomplishment, as she felt her efforts of trying to be fit were being paid off with her early morning jogs in the morning. But as she bent down, to take deep breaths her sudden focus went on her shoes. They were her favourite ones, they were the best and were always loyal to her but today for some reason she almost slipped while jogging and she was feeling pretty uncomfortable in it. With a heavy heart, she wondered, "Was it time to change her favourite running shoes?".

Sandra sure has a valid question but the universal question here is 'When is the time to replace your running shoes?'. Experts weigh in.

The Average Life Span - According to John Arnold, Senior lecturer of Sport & Exercise Biomechanics and Joel Fuller, Senior Lecturer, Department of Health Sciences, Macquarie University it is generally believed that the average lifespan of a running shoe is considered to be 500-800 kms. Some evidence is drawn from the impact testing with machines that replicate repeated shoe contact with the ground during running, and other evidence comes from monitoring of runners who wear the shoes for long periods in the real world. While much of this research centers on shoe materials and structure. Comfort, performance, and injury risk are considered more meaningful factors for runners.

The Three Indicators - People typically replace their running shoes keeping this in mind -

Performance - The properties of shoe materials, particularly in carbon fibre plate shoes, significantly enhance running efficiency, but their performance may degrade with increased mileage. Research indicates that elite runners often limit the use of these shoes for the day they race and replace them after fewer kms compared to standard running shoes.

While a 2020 study from the University of Connecticut found that running economy declined significantly after 240km of use in Nike Pegasus shoes, no studies have specifically addressed the wear effects on carbon fibre plate shoes. For optimal performance, it is suggested that shoes be replaced between 160 and 240 km.

Additionally, alternating running shoes may reduce the risk of injury, as one study showed that runners who did so accumulated less wear per shoe, with multi-shoe users averaging 200 km per pair compared to 320 km for those using a single pair. However, the exact age of the shoes and its direct correlation to injury remains unclear.

Injury or Discomfort - The relationship between shoe wear and injury risk is not well understood, with limited and often conflicting evidence. However, one study found that runners who switched between different pairs of shoes over a 22-week period had a lower risk of injury compared to those who consistently used a single pair.

This suggests that accumulating excessive mileage on one pair of shoes may increase injury risk, though the study did not specify the exact age of the shoes involved. On average, single-shoe users logged 320 km per pair (with some needing replacements during the study), while those who switched shoes ran more total kms but accumulated an average of only 200 km per pair by using around 3.6 pairs.

Comfort - Comfort and fit are top priorities for runners when choosing shoes, though evidence linking comfort to reduced injury or improved running economy is mixed. Most runners land on their heel, which gradually compresses the midsole and hardens it-potentially after just 160 km, as noted in a 2017 study.

However, runners perceived virtually no change in the level of padding beneath their heel after 160 km. Even after 640 km of use, they noted only a slight difference-around 3%.

While this suggests that runners may not easily detect when shoes lose cushioning, it also indicates that these changes are gradual and may only become noticeable once they reach around a 10% difference, a point typically seen as meaningful. However, as newer shoe materials may affect these results, a practical guideline is to consider replacing shoes once you start noticing a decline in comfort.
When To Replace Running Shoes - The answer here is not simple and straightforward, as you may not be able to monitor the kms on your running shoes. Generally, the best advice is to keep your racing shoes 'fresh' (under 240 km), switch between several pairs during regular training, and replace them when you notice a significant decrease in comfort.

"Hey Sandra, I see you have got yourself a pair of new running shoes, I thought your old ones were your favourites", said her neighbour who joined her for the morning jog the next day. She smiled, "Yeah but the world thrives on change even if it's just a pair of running shoes. It will always be my favourite but I just can't use it anymore. I am actually feeling on top of the world with these brand new shoes. So much that I am ready for a race. What about you?" she asked with a wink as she ran at high speed. "Hey wait" laughed her neighbour, running after her.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.