If you are training for a marathon or just like to hit the pavement or trails for a light jog, it is important to consider the expiration date of your running shoes. Your shoes can play a big role in your stride, gait, and posture – and wearing them past their lifetime can lead to injuries and pains.

When running shoes break down, they are basically losing their ability to absorb the shock and stress from the road or trail, meaning it puts more ground reaction force through your bones, joints, tendons and ligaments.

The average pair of running shoes will last about 350-500 miles, which for someone who runs about 20 miles a week, that will get you four to six months with each pair. But minimalist or lighter shoes might break down faster, and each manufacturer has different recommendations.

And the surface you run on, as well as your height and weight, can also play a role – as do your running mechanics and gait.

So, while you might love your old running shoes, it’s best to move on to a new pair if you are noticing any of these signs.

Your mileage 

With every step, the foam of the midsole of your shoe compresses and overtime their ability to absorb force decreases. Keeping track of how many miles you are running or walking can give you an idea of how much wear you’ve put through your shoes. Most people nowadays track their fitness on a smart watch or a GPS device or app, so once you hit 350-500 miles you’ll know it’s nearing time to replace your shoes.

Aches and pains

Be sure to listen to your body and if you start to feel your ankles, knees or hips aching after or during a run, it could be that your shoes are worn out. If you have foot pain like pain in the heel or arch, that is a sign your shoes are wearing down. Also, if you start to get blisters after not getting them in the past with the same shoes, that is a sign your shoes are broken down and rubbing you the wrong way – literally and figuratively!

Worn down tread

If the tread on your shoes is worn down, that is a pretty reliable sign that you need new shoes. Tread along the outsole of your shoe is important for maintaining traction. You don’t want to mess with worn out tread, because you risk falling, slipping and injuring yourself.

Holes and uneven wear

If you start to notice visible changes, holes, uneven wear, or separating layers of your shoes, this is probably a good sign to replace your shoes and not just for appearances. The wearing and stretching of the shoe uppers and toe box can cause your foot to slide within the shoe altering your running mechanics.

Beacon Physical Therapy

At Beacon Physical Therapy, we can assist you in finding a shoe that meets your body and needs specifically. We support our clients in establishing healthy movement patterns that help maintain strength, flexibility and mobility. If you are having an issue, make an appointment today. We’d love to meet you and get you back to doing what you love.