I have a problem. I like shopping. I also like shopping for running shoes. 90% of my footwear collection are running shoes! However, I also have an attachment issue where once I find a pair of running shoes I like, I have trouble changing it up. So how often should I replace my running shoes?
Running shoes tend to have lightweight material that is used to cushion the foot from the impact of running. Most cushioning comes from something called EVA form.
Ethyl vinyl acetate, a non-toxic synthetic compound. Creates a flexible, somewhat cushioned sole that is able to absorb pressure as you walk. Waterproof and resistant to heat, acid, oil, and grease. Abrasion and tear-resistant. Compresses over time. (source)
EVA foam absorb the impact but over time, it stops. There are articles online that suggest you change your running shoes very 6 months, every 200 miles, every 500 miles, and etc. However, I feel as if there’s no magic number as everyone is different. Everyone weighs different, everyone runs on different terrains, and everyone uses different running shoes. So how do you know when to change your shoes?
1. The Midsole Test
The midsole is what gets compressed over time from your runs and will lose its ability to cushion over time. To see if it’s worn out, flip it over and push on the outsole upward into the midsole. With new shoes, you should be able to see the midsole compress into lines or wrinkles. But over time, the midsole compresses less. But as the midsole gets more and more compressed, the number of compression lines increase and come closer together which indicates it has lost its ability to cushion.
2. Listen to Your Body
Do you ache more than usual? Are your muscles suddenly more sore than usual? New blisters? You probably need a new pair of shoes.
3. Compare Them
Try on a new pair of shoes. If the new pair feels like walking on a cloud and make you cry tears of happiness compared to yours…you may need a new pair. But jokes aside, if your old pair is feeling “dead” compared to the new pair, that might be a sign that yours is overworn and need a new pair. Also, compare your shoes physically. Is there duct tape on your shoe? Are the heels stretched out? Are the outsoles worn down? These are signs of excessive wear and you may need a new pair.
So now that you should what to keep an eye out on, here’s some tips to help your shoes last longer.
- Rotate your shoes (as in use a different pair! not rotate your shoes 90 degrees haha)
- Dry them properly (take out the insoles and leave them in sunlight to dry if possible)
- Unlace when you take off your shoes, don’t just kick them off with your feet
- Only wear them for running
- Avoid leaving them in extreme cold/hot conditions
Do you have any tips to make your shoes last longer? How often do you switch up your shoes?