SneakersRunning in worn-out gear is almost as bad as not talking like a pirate on International Talk Like a Pirate Day on Friday, September 19. You risk a whole slew of injuries when you step out in a worn-out, washed up, flimsy pair of shoes, just like you’ll encounter a whole new slew of insults (“Walk the plank,” “You bilge rat,” and “Arrr”) if you don’t talk like the drunken sailors of centuries past. Anyway, here’s why you should consider a running shoe replacement.

Worn-Out Midsoles

Your midsole might be worn out. Sure, the rubber on the bottom of your soles isn’t worn out yet, but have you checked the midsole? This part of the shoe is made of a polymer that makes up the actual cushioning—it looks like a sponge under a microscope. When you take a stride, your foot is cushioned by the tiny air pockets in this material. When the midsole is worn out, the material is no longer rigid, but soft. That’s because the air pockets have collapsed.

You’re More Injury-Prone

You might be more at risk for injury if you run without proper cushioning under your feet. Instead of your shoes collecting the shock, your feet get the most of it. That means your feet might also get tendonitis, plantar fasciitis, and bunions as a result.

You’ve Reached the 500-Mile Marker

Maybe you don’t have a mileage counter on your shoes, but the general rule of thumb is that you should replace the shoes after 300 to 500 miles, depending on how much you weigh, what surfaces you run on, and how many pairs of running shoes you own. If you frequently rotate your pairs of shoes, you give the midsoles time to recover, which may help them last longer.

Don’t go overboard on how long you wear the same shoes. Scope out whether you need a running shoe replacement early or hobble on down to McDowell Orthopedics & Podiatry Group in Carmichael, CA, if you need help. Call our office at (916) 961-3434 and we promise we won’t send you home with a wooden leg!

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