Time for you to get new shoes

Running is a very accessible sport for many people, with the most expensive aspect of the sport often being the shoes. Whether you prefer trail running or road running, your shoes, as the part of your body that bears all your weight, need to be in good condition. Here’s how to tell if you need to take a trip to your favourite sports store:

1. You’ve chosen function over fashion. Of course, choosing a fashionable pair of shoes doesn’t mean that they’re worn out, but if you’ve gone for the fashionable choice instead of a shoe that’s right for you, you will need a new pair of shoes to run better.
2. You’re experiencing pain somewhere. Sore knees, aching feet, shin splints, and overly tight muscles are not actually a normal part of running. Any of these symptoms, if experienced in the absence of another cause, may result from worn out shoes.
3. Compressed soles. Your running shoes work a little like a shock absorber. You’re putting all of your weight on one foot at a time and the padding in the sole of your shoe has to act to cushion your foot. If the soles of your shoes have compression wrinkles, your soles are worn out. They should also be cushy to the touch – if they’re hard, your shoes are worn out.
4. Age of the shoe. You should replace your shoes after every 300 – 500 km. Some shoes offer longer mileage but if your shoes fail some of the other tests, they’re worn out despite the manufacturer’s guidelines. Your specific physiology and running style can reduce or extend your shoes’ running life so be sure to keep an eye on them.
5. Your shoes twist easily. If you hold on to your shoe at both ends and give it a twist, it should feel firm and not twist too easily. If it does, your support is flat and you could risk injury.
6. The tyres are smooth. As in a car, your shoes have tread. When your tread is smooth, you’ve been running on worn-out shoes for a long time and need to get a new pair.

Getting a new pair of shoes should reinvigorate your running and make the ride much smoother. If you’ve been experiencing aches and pains related to your worn-out shoes, these will also be resolved. Remember to spend time trying on new shoes and choosing the pair you feel best in – you’ll be running on them for 300 – 500 km!