How long should my shoes last?

Again, I am not an expert in this area so I have turned this question to Joan at Runners Gate in Lakeville, MN...


That is a question we get asked a lot and of course, the answer isn't simple. Over time your shoes just wear down. The midsoles flatten out and the cushioning gets shot. Your shoes are no longer acting as shock absorbers, instead the shock gets passed along to your bones and joint, and that's an invitation to injury. The trick is to know when to retire those trusty shoes before you hurt yourself. Depending on the shoe, running surface, your weight and running form, running shoes should last anywhere between 300-500 miles before they lose their spring. Runners who log 25 miles per week should look at replacing their shoes every three to four months.It can be difficult to recognize the signs of wear simply by looking at the shoe. Outsoles are so durable anymore that the shoes cushioning may be long gone before the tread is significantly worn down. You can check for signs of wear on the sole by placing your old shoes on a table and looking at them from behind. If the soles are worn and leaning to one side, the midsole cushioning is probably worn as well.

The best test is just to pay attention to how you feel. As your shoes begin to give out, you may begin to get some pangs in your bones and joints; you may have shin splints or some tightness in your calves.If you run frequently it's a good idea to have more than one pair of shoes. Buy your second pair midway through the life of your first and alternate pairs. Shoes wear down very gradually, and it can be difficult to recognize it without a reference point. With a second, newer pair of shoes, you will feel the difference in cushioning when one pair wears out. This should make it easier to tell when it's time to bid the old shoes farewell and buy another pair. Do not alternate between a brand new pair and a worn out pair. You'll only mix up your feet and cause injury. Start wearing the new pair when your "old" shoes have about 200 miles on them. Using two pairs of shoes, of course, doubles their lives (in terms of time, not miles); if you normally replace a pair in three months, you might actually now do it in six. Shoes tend to last longer when you let them rest and dry out between runs.Heat is tough on shoes. It can cause the glue to soften, the midsoles to flatten and the shape to curl. Store your shoes in a cool, dry place, and don't leave them out in direct sunlight or next to a hot radiator. Moisture, too, is harsh on running shoes. If they're soaked after a wet run, loosen the laces, open the tongue and remove the insole to let them dry out. It might not hurt to stuff them with newspaper to sop up the water. Foot powder can do a lot to keep your shoes dry and free of fungus, bacteria and odor. If you do need to clean them, do it by hand with cold water, mild soap and a soft brush. Don't put your shoes in a dryer let them air dry.

Socks are just as important as a proper fitting running shoe. When selecting socks look for a blend of microfiber materials such as coolmax, polyester, nylon and spandex. A microfiber blend will wick the moisture away from your feet reducing the chance of developing blisters. Cotton socks will hold the moisture increasing the chance of developing blisters. Another preventive step to minimize blisters is to apply Bodyglide to the feet.

Find out more at: http://www.runnersgate.net