What to Look for in Footwear… and When It’s Time to Junk the Pair

As a runner, your footwear is one of the most important pieces of equipment you have. Not only do your shoes protect your feet and provide support while you run, but they can also affect your performance and help prevent injuries. That's why it's important to pay attention to your shoes and replace them when necessary. But how do you know when it's time to change out your running shoes? And what should you look for in a new pair?

When to Replace Your Running Shoes

There is no hard and fast rule for how often you should replace your running shoes, as it can depend on several factors such as your weight, running style, and the surface you run on. However, most experts recommend replacing your shoes every 300-500 miles or every 6-12 months, whichever comes first.

You may need to replace your shoes sooner if you notice any of the following:

The soles of your shoes are worn down and no longer provide enough cushioning or support.
The upper part of the shoe is frayed or coming apart.
You start experiencing new aches or pains, particularly in your feet or legs. This could be a sign that your shoes are no longer providing the support you need.

It's a good idea to keep track of your mileage and the age of your shoes so you can replace them on a regular basis. If you're not sure how many miles you've put on your shoes, you can also check for wear and tear on the soles. If they are visibly worn down, it's probably time to replace them.