1. Mileage Matters
- Typical Lifespan: Most running shoes last between 500 – 800 km, depending on factors such as your running style, weight, and the terrain you run on.
- Tracking Mileage: Keep track of your mileage either through a running app, a fitness watch, or by noting the date you started using the shoes and estimating your average weekly distance. When you approach 500 km, start monitoring the shoes closely for signs of wear.
2. Visible Signs of Wear
- Outsole Wear: The outsole, or the bottom part of the shoe, is designed to provide traction. If you notice significant wear in certain areas, particularly on the heels or the balls of your feet, it’s a clear sign that the shoe is losing its effectiveness.
- Midsole Compression: The midsole is where most of the shoe’s cushioning comes from. Over time, it compresses and loses its ability to absorb shock. If you notice creases or that the cushioning feels flat, it’s time for a new pair.
- Upper Deterioration: The upper part of the shoe can start to fray, develop holes, or lose its shape. While this doesn’t always impact performance, it can affect comfort and is a sign that the shoe is nearing the end of its life.
3. Loss of Cushioning and Support
- Reduced Comfort: If your shoes no longer feel as comfortable as they once did, especially during longer runs, the cushioning may be breaking down. You might notice more aches or pains in your feet, knees, or hips.
- Increased Impact: Over time, shoes lose their ability to absorb the impact of running. If you start feeling more of the ground beneath you or notice a change in the way your shoes respond to different surfaces, it’s a strong indication that the midsole is worn out.
4. Changes in Performance
- Decreased Stability: Worn-out shoes can lead to a lack of stability, making you more prone to ankle rolls or slips, especially on uneven terrain.
- Slower Recovery: If you notice that your legs are taking longer to recover after runs, or if you’re experiencing more frequent injuries, it could be due to insufficient support from your shoes.
5. New Aches and Pains
- Unexplained Discomfort: If you start experiencing new aches and pains, particularly in your feet, shins, knees, or hips, it could be a sign that your shoes are no longer providing the support and cushioning your body needs.
- Blisters or Calluses: Shoes that have lost their shape can cause rubbing, leading to blisters or calluses. If you’re suddenly dealing with these issues, it’s time to inspect your shoes.
6. Listen to Your Body
- Injury Prevention: One of the most important reasons to replace your running shoes is to prevent injury. If you’re feeling discomfort or pain during or after runs, don’t ignore it. It could be your body’s way of telling you that your shoes are no longer adequate.
- Comfort is Key: Running shoes should feel comfortable from the first to the last mile. If they no longer do, it’s time to find a new pair that will better support your runs.
Final Tips
- Rotate Your Shoes: If you run frequently, consider rotating between two pairs of shoes. This allows each pair time to fully dry out between runs and can extend their overall lifespan.
- Keep an Eye on New Models: Running shoe models change regularly, so even if you’re loyal to a particular brand or model, it’s worth trying on the latest version before making a purchase.
- Trust Your Instincts: If your shoes feel off, they probably are. Don’t wait until they’re completely worn out—invest in a new pair to keep your runs safe and enjoyable.
By paying attention to these signs and replacing your running shoes when necessary, you can help ensure that your runs remain comfortable, injury-free, and enjoyable. Talk to our ASICS Footwear Specialists.
