Is it time to replace your running shoes?

With race season fast approaching I have noticed many of my patients (who are regular runners) complain of low back, hip, knee or ankle pain.  So one of my first questions is always, "How old are your running shoes?" 

Running in old or worn-out shoes is one of the most common causes of running injuries!  Overtime, your running shoes lose shock absorption, cushioning and stability.  Continuing to run in worn-out running shoes increases the stress and impact on your legs and joints, which can lead to overuse injuries.  The easiest thing you can do to prevent these types of injuries is to replace your running shoes when they're worn-out! 

So how do you know when your shoes need to be "retired?!"  Don't use the treads of your running shoes to determine whether its time to replace your shoes. The midsole, which provides the cushioning and stability, usually breaks down before the bottom of your shoe even shows signs of wear.  If you've been feeling muscle fatigue, shin splints, or some type of joint pain (especially in your knees) you may be wearing running shoes that no longer have adequate support. 

A good rule of thumb is to replace your running shoes every 250-350 miles, depending on your running style, body weight, and the surface on which you run. Smaller runners can get new running shoes at the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark.  If you run on rough roads, you'll need to replace your running shoes sooner than if you primarily run on a treadmill. 

Mark your calendar when you buy a new pair of running shoes so you remember when to replace them.  If you use a training log, be sure to record when you bought your new shoes, as it will help you track how many miles you've run in them.  Writing the purchase date on the inside of each shoe's tongue is a great way to help remind you when you first started running in them! 

It is also a good idea to purchase a 2nd pair of running shoes, about halfway through the life of your primary running shoes.  This way you can rotate the 2 between your runs, and your shoes will last longer because they will be able to decompress and dry out between workouts. Also, having a fresh pair of shoes as a reference will help you notice when your old ones are ready to be replaced:)