One of the most important parts about running is having shoes that fit properly. Everyone’s feet are made differently and everyone’s strides are different. If you have a high-arch or over-pronate you will need a different type of running shoe than someone with a low-arch or regular pronation. I always recommend going to your local running store and having them watch you walk and get fitted for some proper running shoes.
So, now that you have your shoes, when do you need to replace them? There are several different ways to determine if you need new shoes. The best time to replace your running shoes is between 300 and 500 miles. This is quite a range of miles because your shoes will wear out faster depending on where and how you run. If you primarily run on asphalt your shoes will wear out faster than if you run on dirt roads. In addition, if you’re a heavy overpronator, you will most likely wear out your shoes faster than a neutral runner. I would suggest keeping a mileage journal so that you can replace your shoes before you get injured.
Without knowing your mileage, there are other signs that it is time to replace your shoes. One way is to see if the outer sole has worn through to the white midsole. If it has, you need to replace your shoes! Do you have holes in the toe-box? It’s probably time to replace. If one or both shoes no longer stand up straight when placed on a flat surface, then you probably need new shoes. If you start to feel pain after your runs unexplained by an injury or overuse, you might want to look into new shoes.
If you still aren’t sure if it’s time for a new pair, you can head to your local running store and have a shoe expert examine your shoes to let you know how bad the wear is on your current shoes. Whatever you do, don’t neglect the importance of new shoes!