Time to Toss Your Running Shoes? Here’s How to Tell

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So you’ve been hitting the pavement Forrest Gump style. That’s a good thing. But if you’ve been running in the same sneaks you’ve had since college, consider an upgrade to avoid landing on the couch with your foot wrapped in an Ace bandage.

If you Google, “When to replace running sneakers?” you’ll find about 250,000 results with a variety of opinions from running vets and experts that contradict each other.  We can’t say we’re exactly surprised. There is a lot to consider when it comes to replacing your shoes. How many miles do you run? Are you on the pavement, a track or a treadmill? How much do you weigh? All of these things effect the EVA ( Ethylene Vinyl Acetate) Foam which provides the cushioning of the shoe and subsequently, when you need to change them. However, for now, we’re going to stick with what most specialists stand by: Your sneakers should be replaced every 200 to 500 miles.  By then the EVA Foam should be worn and you may be prone to injuries like sprained ankles, shin splints, and blisters in places they usually don’t show up.

But 200 to 500 miles is still quite a range, so how else can you tell if it’s time to head over to Dick’s Sport Goods?



Study your shoes. If the soles appear worn out or you can tell where the material has conformed to your foot pattern than you know it’s time to start considering new kicks. Another may be that the heel has stretched.



You know when you get new shoes you’re hyper aware of the bounce they provide or even the support? In time that starts to fade and it’s not so much a matter of familiarity but a sign they are starting to loose their mojo. Check in with yourself. If your run has suddenly become uncomfortable or you’re finishing with sore feet, it may be a sign to turn in your sneakers.



Take the heel of your shoe and with your thumb press on the outsole all the way to the midsole. A worn shoe will show less wrinkles which is a sign of little compression. If you don’t see the wrinkles or lines your shoes have lost their cushion and it’s time for new ones.


We love to hear from you! Tell us, how often do you change your running sneakers?




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