Each running brand has a recommended milage for your shoe. An overall rule of thumb is to replace your running shoe every 300 to 400 miles. This can vary depending on your running style, body weight, and the surface you run on.
If you run a lot and run on rough roads and trails you will need to replace your shoes sooner than if you mainly run on treadmills or only use your shoes for walking. If you are noticing any pain while running or after running, such as shin splints, joint pain, or just aches, it could be time to replace you shoes.
If you are noticing any uneven wear on your shoes, you might want to consider talking to a shoe professional and getting a new pair of running shoes. Excessive wear on the front part of your running shoes can mean your foot turns too far inward on a step. This is called overpronation. Excessive wear on the outside edges of your running shoes means your foot turns too far outward on each step. This places the most impact on the outer bones of your foot. Look out for these signs, changing your running form will help but also finding the right support in shoes will make a huge difference.
If you are noticing impact on every step when running, in your feet, knees, hips, any joints, it is a clear sign that the shock absorption in your running shoes is worn. When doing any high impact activity, even if you use the running shoes for HIIT classes or cycle workouts, shock absorption minimizes the strain and impact on your ligaments, muscles, and bones.
If you are noticing any of these signs it might be time to retire your current running shoe to yard work and get some new ones for your workouts.
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