Running shoe materials and designs are getting more advanced, but they’re still man-made products with distinct lifespans. “These new shoes are just like any other chemical compound under constant pressure,” says Claire Wood, senior product manager for performance running at New Balance. “They will break down over time.”
Logging miles in worn-out shoes not only slows you down, but it can also increase your risk of injury. Before you shell out money for new kicks, though, use these 5 guidelines to find out if yours are ready for retirement or if they have some mileage left in them.
The Tread Is Gone
One of the main goals of your shoes is to provide traction whether you’re on a hot paved road or a rugged, technical trail. But over time the rubber on the bottom outsole—where your shoe comes in contact with the ground from heel to toe—wears away just like the rubber on your car tires. Take note of “bald spots” on the outsole where rubber has worn off.
“A little scuffing is fine, but if the tread is gone and your outsole is now white, your shoe is coming apart,” says Bruce Wilk, a physical therapist and owner of The Runner’s High specialty shop in Miami, Florida. Depending on how you land, you also might wear down a specific spot faster like the inside of your heel or the ball of your foot. Unbalanced tread can slightly alter your running gait, possibly causing injury over time, says Wood.
The Shock Absorption Is Shot
While you can easily see when the tread is worn out, it’s harder to tell with the midsole foam, which is the part of the shoe that gives your legs that “springy” feeling with each step. Look for deterioration by placing your shoes on a flat table and examining them from behind.
“On a level surface, your shoes should be straight and even,” says Wilk. However, lopsidedness is a sign that the structure of the midsole foam is compromised. When this happens, the midsole loses its ability to absorb the force of impact caused by pounding the pavement. Now, your knees and shins take the brunt of the force. A depleted midsole can also cause foot instability, making it more likely to roll your feet in or out and leading to ankle and knee problems.
Extreme flexibility is another red flag of midsole breakdown, says Wood. You don’t want to be able to fold a running shoe like a tortilla. If you can bend the toe to the heel collar, your shoe probably has little to no shock absorption left.
The Mileage Is Adding Up
A shoe’s durability depends on factors like your style of running and weight. However, 300 to 500 miles is a good rule of thumb for how long your sneakers will last, says Wood. For instance, if you run 80 miles a month, then you should reinvest in a new pair between four and six months.
Keep track of your mileage by entering the date you bought your pair in a training log or by using a Sharpie to write the date on your shoe.
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5 Signs It"s Time to Retire Your Running Shoes
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