Most runners wait far too long before replacing their runners and risk overuse injuries as a result. Generally running shoes should last between 600 and 1000 kilometres, although this depends on your body weight, how often and far you run, the terrain you run on and your running style.
Heavy runners who pound the ground every day over long distances will wear out their footwear much quicker than a light jogger who runs once or twice a week.
As you approach the “worn out” mileage mark, see how your shoes feel. If they leave your feet feeling fatigued, replace them. Don’t wait until the tread on your soles is worn completely flat, or you’re seeing the midsole showing through the bottom!!
The most common injuries related to worn-out runners include shin pain, knee pain, plantar fasciitis (heel pain) and forefoot pain.
Our Podiatrists at Foundation Podiatry Townsville use the Dead Shoe Test to see if your runners need replacing. If you can bend the forefoot of the shoe backwards (the opposite way to what your toes would flex) – then it is time to replace your runners! Also when pressing your thumb against the forefoot of the shoe there should be quite a bit of resistance against your thumb – if your thumb feels like it’s about to go through the midsole means the cushioning has ‘had it’. Remember – softness is NOT cushioning – firmness or resistance is cushioning!
It’s also important to check that the wear pattern is even on each runner, and no excessive wear in any one area.
For further info check out our blog: How to Choose the Correct Training Footwear.
If you have concerns regarding your running technique, which runners you should be wearing or you have a lower limb injury…. then give our friendly team at Foundation Podiatry Townsville a call today on 4775 1760!