Generally, you should replace your running shoes around every 300 to 500 miles. However, that’s a tricky rule of thumb if you don’t track mileage! To help you more specifically decide on when to change, examine how your feet feel during a run. Follow your gut: You’ll know you need a new pair if you feel unstable when you take a stride. Track these feelings of instability for a week, just to make sure it’s consistent, before you go out and buy new shoes.
Then, look at the sole. If it looks crushed or the rubber on the bottom is worn down to the midsole of the shoe, you’re long overdue for a new pair. You might wear down the heels faster than others, which means you strike your heels hard when you run and wear out the back of the shoe. Harder surfaces are—you guessed it—harder on shoes. This causes them to wear out faster. Another good indication you need a replacement is when you bend the shoe and the middle bends in half.
Don’t risk injuries by running in worn-out shoes. If you need help, the McDowell Orthopedics & Podiatry Group, (916) 961-3434, can treat and prevent more issues.