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Signs You Need to Replace Your Running Shoes

Signs You Need to Replace Your Running Shoes

Unfortunately, as much as we’d like a comfortable pair of running shoes to last forever, they will eventually wear out. Several factors will impact how long a pair of running trainers last, such as; how frequently you run, how far you run, the terrain you run on, your running style and your physical build. The type of running shoes you own will also impact how long they last and some brands, models and designs will last longer than others.

Knowing when it's time to retire your trusty pair of running shoes and invest in new ones is essential to maintaining comfort, support and stability whilst running. If you continue to run in your old shoes, you’re more likely to get injured and your performance will suffer. To help you keep your feet happy, below we have looked into some of the telltale signs that indicate it's time to replace your current running shoes.

High Mileage

Typically, every pair of running shoes will have a recommended mileage lifespan. The general rule of thumb is that running shoes should be replaced every 300 to 500 miles, although this can vary depending on factors like your foot type and the shoe's construction. If you've run more miles than is recommended, even if your running shoes still look like they’re in good condition, it's advisable to replace them. The cushioning and support components break down over time, so continuing to run in worn-out shoes can cause more damage than you might think.

Visible Wear and Tear

The most obvious sign that it's time to replace your running shoes is visible wear and tear. Take a close look at the outside of your shoes, particularly the outsole. If you notice a significant flattening or loss of tread pattern, it clearly indicates that your running shoes need replacing. Check the midsole too and if you can feel a noticeable decrease in cushioning or see visible creasing, it's time to replace your shoes. Another common sign of wear and tear is the toe box being damaged and the shoe upper tearing.

Aches and Pains

Running shoes are designed to provide support and cushioning, and absorb the impact of each stride. If you start experiencing more aches and pains in your feet, ankles, knees or even lower back during or after runs, it may be a sign that your shoes are no longer providing enough support. Over time, the structural integrity and cushioning of running shoes will deteriorate, resulting in increased muscle soreness. Ignoring these signals can lead to injuries or chronic pain, so it's crucial to listen to your body and replace your shoes accordingly.

Heel Slippage

Proper fit is crucial for comfort and performance while running. Over time, the materials in your running shoes can stretch and the trainers may lose their original shape, causing heel slippage. If you notice your heels are slipping out of your shoes when you’re running or the heel counter is no longer snug, it's a sign that your shoes have stretched and are no longer providing the necessary support. Ill-fitting shoes can cause blisters, instability and potential foot and ankle injuries. It's time to find a new pair that offers a secure and comfortable fit.

Worn Out Sole

When you’re assessing your running shoes for wear and tear, take a closer look at the wear pattern on the sole. If you notice uneven wear, such as excessive wear on one side or the front or back of the shoe, it could be an indication of a running form issue. It can also indicate that you’re not wearing the right type of shoes for the way you run. Not only should you replace your running shoes when the sole is asymmetrically worn, but you should also visit a running specialist for a gait analysis to determine if a different type of shoe is needed.

Buying Men’s or Women's Running Shoes in Ireland

It’s fair to say that regularly checking the condition of your running shoes is essential to maintain a safe and enjoyable running experience. Hopefully, looking out for these signs and listening to your feet will help you to ensure that your running shoes continue to provide you with the support and comfort you need whilst running.

If your shoes have seen better days and you’re searching for somewhere to order some new running trainers, visit The Run Hub. You can browse our website or visit one of our Dublin stores to find the perfect pair of new shoes. Our expert team can provide you with some advice if you’re not sure you’re wearing the right type of running trainers too and we are industry leaders in the gait analysis fitting process. You can always turn to us in confidence for new men’s or women’s running shoes in Ireland.