When most people think of training “equipment,” it’s relatively simple and straightforward. You need…
- exercise clothes,
- headphones,
- a music player,
- a bottle of water and
- a pair of running shoes.
Sounds pretty simple, right? However, when it comes to running shoes, you have to remember to get good quality running shoes that are designed for the type of activity you are doing. Also, you want to make sure you change your shoes often enough so that they give you the cushioning and support you need.
How often should you change your running shoes? Let’s go over a few things, so you know the best time to switch to a new pair…
1. Your race mileage. The most important factor that determines the lifespan of your running shoe is the number of miles it has traveled. Consider that the average pair of running shoes should give you a value of around 300 to 500 miles, this can give you a relatively good indication of how far you can go. If you’re running an average of 20 miles a week, this should equate to around 15-25 weeks of use.
Keeping track of your miles—both the ones you run and the ones you walk—is important so you know when your time is up on that pair of running shoes. If you’re doing most of these miles on the treadmill, your shoes may look like new, but keep in mind that the padding on them may be anything but new.
2. Your body weight. The next factor to consider is your body weight. Generally speaking, the heavier you are, the faster your shoes will wear out. There will be more stress with each step you take, mainly wearing down the padding as you run.
If you’re over 150 pounds, you may only reach the 300-mile mark in your shoes, while if you’re under 150 pounds, you may be closer to the 500-mile mark.
You’ll have to judge for yourself how your shoes feel as you run in them day after day. If you start to notice joint pain, this is a good sign that it may be time to trade in those shoes for a new pair.
3. Where are you running to? Lastly, think about where you are running. Are you running mostly in open areas or are you running in woods and off-road trails? If what you’re doing is essentially flat ground running; you can get a bit more life out of your shoes compared to if you’re running on not-so-even ground. Your shoe’s support and stabilization will be tested more in those scenarios, leading to faster wear.
Keep these points in mind as you go through your training sessions. Having a good pair of running shoes is vital to your success, so it’s essential that you don’t overlook this critical element.