Wear and tear on the sole, midsole cushioning, unpleasant odor, etc., are signs that runners need to replace their running shoes to avoid pain, injuries, and negative impacts on performance.
Running shoes are not just fashion accessories; they are also important companions for every runner in training or competition. Specialized running shoes often have specific technical specifications for different distances and a recommended ‘lifespan’ from the manufacturer. In some cases, you may still be able to use a worn-out pair of shoes for training, but this can lead to consequences.
Worn out or cracked, torn soles are the first signs that you should consider buying new shoes. Regularly check the soles, especially the heel and toe areas – the parts that come into the most contact with the ground. Unevenly worn, slippery, cracked, or torn soles can affect your movements and increase the risk of injury. On average, a pair of running shoes can accompany you for 400 to 700 kilometers, depending on the intensity and terrain of your runs.
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Running shoes
Another less noticeable sign is the deterioration of the midsole cushioning between the sole and the foot. In the design of current running shoes, the cushioning can be considered a ‘bodyguard,’ protecting the foot from impact forces when landing. Therefore, it will compress and lose its elasticity over time.
If you feel increased pressure or discomfort in high-impact areas such as the heel or forefoot, it may be a sign that the cushioning has reduced its effectiveness. Another way to check is to insert your finger into the shoe and press on the midsole. A hard and non-resilient feel indicates that the ‘bodyguard’ needs to be ‘retired.
Apart from the sole and midsole, you should also consider replacing your shoes if other parts are damaged. Check if the shoes have any tears, holes, peeling glue, detached soles, or if the upper is stretched or deformed. These ‘injuries’ to your shoes not only cause discomfort but also reduce performance and can even lead to injury.
Your body can also signal when you need new shoes. If you experience blisters, foot pain, shin pain, knee pain, or back pain after running, it is likely that your shoes are no longer capable of ‘fighting’ alongside you. Observe these signs, and if the pain recurs every time you run or persists despite rest, reevaluate the condition of your shoes.
Finally, an unpleasant odor in your shoes after each run can be a reason to replace them. Sweat and bacteria accumulating over time can cause a bad smell. Regularly clean your shoes and let them dry after each use. If you can’t completely eliminate the odor, consider getting a new pair.
When deciding to buy new running shoes, visit reputable sports shoe stores to get advice and choose the right pair for your feet, running style, and training goals. Don’t hesitate to invest in a quality pair of running shoes. It is a worthwhile investment for your health and comfort during training.
