A good pair of shoes can make all the difference to your run, writes Deepthi Velkur
Running is a simple sport – irrespective of the distance being run all you need are the right clothes and a good pair of running shoes. But how long do running shoes last? It’s an age-old question and unfortunately, no universal answer exists apart from the standard of 480 – 800 kms which for someone running 24 kms per week means changing your shoes every 5-6 months.
So how do you know if your running shoes need replacing? Start with looking for obvious signs of wear and tear but most importantly listen to your body.
Treads appear worse for wear and the shock absorption is shot
Start by looking at the out-sole – over time you will notice that the tread starts giving way. This is your first clue. Moving on to your mid-sole, look for signs of scrunching. If you press the center of the shoe and you find it is not “springy”, it is a clear indicator that the cushioning is done for. A washed-out running shoe like this can cause foot instability leading to ankle and knee issues.
Watch out for those niggling aches and pains
A quality pair of running shoes should leave you feeling as good as when you started with no lasting pain. If you start to experience soreness or pain in your feet, lower back and joints especially the knees, it is a sign that your running shoes are wearing out. A little twinge at the bottom of a foot could be your body’s way of telling you that your shoe is past its prime.
The mileage keeps adding up
A running shoes longevity varies between people depending on several individual factors. Seasoned runners need to replace their running shoes more often than a causal runner as the mileage covered is much higher.
Running shoes take quite a beating as we put four times our body weight and strike the ground nearly 1500 times in 10 minutes running. It is a good idea to keep a tab on the kms being run and this will give you a fair idea of when to replace your running shoes.
The terrain makes a difference
One of the biggest factors that determine if your running shoes need a replacement is a terrain you run on. If you run in tough trail conditions for example then clearly you will need to replace them faster than for someone running on a treadmill.
Looking out for these warning signs and replacing your running shoes regularly will keep you comfortable, healthy and extend your running life.