How to know when it's time to change your running shoe

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

How often do you change your athletic shoes? Or, more importantly, how do you know it's time to change it? We will tell you what you need to pay attention to in order to protect your joints from excessive stress, and yourself from injuries and other troubles.

Do you change your sneakers just because they are frayed and unpresentable? Appearance is certainly important, but it is not the only criterion for the suitability of a shoe. There are also factors such as shock absorption, traction, indoor microclimate. And all these things are not visible to the eye, but they play an important role.

What determines the degree of wear of sneakers

If you look for information on the Internet on this issue, then on many sites you will find an indication of the number of kilometers - from 500 to 1,000. This is the distance you covered, after which it is recommended to change sports shoes.

I wondered where these numbers came from and can they be trusted? I tried to do my investigative journalism with Google and find out. And to my surprise, after two hours of searching, I did not find any scientific or at least logical arguments in their favor. The figures are simply provided by the authors without any explanation.

It seems that these numbers are someone's attempt to give people some kind of average reference point. Or maybe just a marketing ploy that retailers have spawned to drive sales.

In any case, after reviewing a lot of material, I came to the conclusion that the distance of 500-1000 kilometers is not the factor and not the value that can be relied on. There are at least three reasons for this.

1. Athlete's weight. The more weight an athlete has, the faster his shoes become unusable. That is, if the weight of a person is 75 kg, then the lifespan of his sneakers will be longer than that of the same sneakers belonging to a person weighing 110 kg.
2. Surface. The training surface determines how quickly the sole wears out. On the asphalt there will be one wear, on the ground - completely different, and on the "rubber band" of the stadium - the third.
3. Frequency of use. Everything is logical at this point. Shoes that are worn once a week will last longer than shoes that are worn every day.

As you can see, a lot of factors affect the wear and tear of shoes, and it is impossible to reduce everything to just distance. Therefore, 500-1000 kilometers, after which you need to change your shoes, is more a myth than a truth.

How to tell if you need to change your shoes

How can we tell when to change sneakers? And to do this, as they say, by eye, without using any complex equipment, without subjecting them to laboratory tests.

Shock absorbing properties

The most important part of a running shoe is the outsole. The state of the sole determines the load on the legs, joints, knees, feet and how comfortable the athlete feels during training.

Today, almost all running shoes have a sole made of a foam called EVA (ethylene vinyl acetate). It is popular for its excellent shock absorbing properties and is very lightweight. This is achieved due to the fact that the foam contains many air bubbles, which are compressed at each contact of the foot with the ground and provide shock absorption. Over time, the bubbles burst and the effect of compensation for the force of impact on the surface decreases.

One of the easiest ways to test the cushioning properties of your shoe is to press down on the midsole with your thumbs, and do this on the lateral surface, not the one in contact with the ground. If the sole is well pressed and small folds are visible, then the shoes are in perfect order.

But if the surface is hard, unyielding, this is a clear sign that it will not compensate for the impact well. And this is an additional load on the limbs.

Appearance

Don't worry about your sneakers getting dirty. This does not matter, it only indicates that you are using them. The only thing that should concern you is their general wear and tear.

Here are some of the visual cues you can use to distinguish between shoes that need replacement:

1. The heel is not firmly fixed and moves freely inside.
2. One sole has become asymmetrical in relation to the other.
3. One or two shoes no longer sit directly on a flat surface.
4. The toes protrude forward, pulling the fabric tightly.

All these are signs that the time has come to change shoes, at least for purely aesthetic reasons.

Comfort

The ancient Greeks ran naked and barefoot. It was inconvenient, so they came up with shoes. So, shoes are needed so that the feet are as comfortable as possible. If this condition is not met, then what is the point in this shoe?

Our body is able to tell us when to change shoes. If you notice pain, itching in your feet, legs, knees, hips, or elsewhere, then this is a clear sign that something is going wrong. And perhaps the reason is in your shoes.

For example, I had a case where running shoes suddenly broke and I had to put on old sneakers for jogging several times until I bought a new pair. And every time I noticed that after training my lower back aches. With the new sneakers, this unpleasant pain disappeared.

This also includes such an item as ground grip. If the sole is worn out, the shoes slip, this also causes some discomfort and interferes with productive training. These shoes should be changed.

But it often happens that you get used to sneakers and do not notice any side effects from their wear. How do you teach yourself to feel the difference?

For a few days after purchasing new sneakers, use them alternately with old ones. This will make your body feel the difference and remember the sensations.

And one more important point. Just because your running shoes are worn out doesn't mean they should go to the trash can. This only means that they are no longer suitable for running, but you can use them for walking, of course, if, of course, they are still suitable for this aesthetically.

What signs of wear and tear are known to you?