When To Replace Your Running Shoes | How To Test If Your Trainers Are Worn Out
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- เผยแพร่เมื่อ 15 ก.ค. 2024
- Are you guilty of wearing your running trainers until they’re literally falling off your feet? If so, you’re increasing your risk of injury. In this video, Heather explains when to replace your much loved running shoes and why it's so important!
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Have you found the perfect running shoes you never want to part with? Are you guilty of wearing your trainers until they’re literally falling off your feet? If so, you’re actually increasing your risk of injury.
Triathletes and runners wear trainers to protect our feet from the surfaces we run on as well as to keep our muscles and joints functioning optimally. As shoes wear, their support, form and grip will all diminish at different rates. With wear, your running shoes will become thinner and the midsole layer of cushioning will also decrease. Our bodies are used to adapting to different surfaces so your hips, knees and feet will compensate for this but these changes will eventually lead to injury, the key is changing them before you get to this stage.
A general rule for replacing shoes is somewhere between 300-500 miles or 450 - 600km. Time wise, it’s even more vague but a guide of 12-18 months is often used. The mileage guide is very rough as things like your weight, running style, type of running and running surface can all affect the wear.
Whether your shoes have air, gel or springs makes little difference as it’s actually the foam midsole made of ethyl vinyl acetate EVA which wears at the same rate. This means that there’s no significant difference between most brands. Try out Heather's tests to see how worn your running shoes are!
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How many miles have you done in your current pair of running shoes?
after 1500-2000 кm. but better to have several pairs running shoes and to use their by turns
I have 150mi in mine. I'm a bit heavier than the average triathlete so I usually change them out between 250-300mi. I usually keep multiple pairs to cycle through them.
Just replaced mine with about 950 in them. Honestly didn't think they even really needed it (benefits of being light and a very neutral runner), but felt like I was tempting fate! 😅
After about 800 km I retire them to orienteering, where they serve until they physically break down (or become so dirty that I don't want to put my feet in them anymore), which is usually quite quickly in these thorny forests.
I have 1 mile on my new shoes I got last year:) Can't get motivated to run when I have a perfectly good bike.
Whenever there's a massive clearance discount, its time to get a new pair or two.
That's a good point. The deals I see on running shoes at Ross, Marshalls, and TJ Maxx are "off the hook!" I'd have to be an idiot to turn down the opportunity to buy a comfortable pair of running shoes that sell for under $40.
😂
Losing money if I don’t buy the sale
Ow yr st r we are st saa re adqqa week new 1st 2qq dr rē utilising ýp@@nicholasritchie6724 vvvvcxxxdccuokuhuhyyyhjjuuhjjjhjhhh h it iq saw q
... I've been using the same runners for 7 years. I mostly cycle but I had a period of a year or 2 with them when I was running a lot. Lately I've been getting into hiking and a bit of running and I've been feeling like maybe my shoes are causing some foot and knee soreness so I looked up this video. Well. No wonder I've been feeling more sore than I expected after running lately. I never knew you had to replace shoes this often!!
Don't throw your old running shoes away. I use my old running shoes as daily walking shoes.
I use my old running shoes for yard work.
Yea I’d rather use old running shoes for work or something as they look too fucked up to look nice in.
According to my Strava I have done about 1300km in my shoes. They look only a little worse then Mark's, although I am probably running at much slower paces. This video was right on time as I am considering buying a new pair and this made me decide to go through with it :)
I buy runners everytime I feel like. New runners motivate me to go out there
Wow, this channel sure has high quality contents. learned so many.
Superb advice, thank you! Typically I'm a bit of a trainer hoarder... and this information is exactly what I needed to kick my what's-it into action.
Thank you for the great points on when to replace your running shoes ! ❤
Really wish I saw this a few weeks ago, got back into running hard on old shoes and have a foot injury :s
Thanks for the video very helpful
Good idea to have an arsenal of shoes. This way it's easier to notice when one shoe is ready to find a replacement. Not all shoes are created equal. I have shoes that are done after 300 km and shoes that have done more than 1500 km!
But I don't just throw out my old shoes. I keep them to do some easy running until they get fully retired. Some of my shoes only come out every second week :-)
Great video, thank you
Thanks for the top toe hole on the shoe comment. I thought it was just me and I have been trying different sizes and shoes to fix the issue. Under Armor Bandit 3 works for me.
Thanks for the video
Really good advice! I checked my "go to" trail shoes (they have done around 250 miles and just shy of a year old) and they have indeed the tell tale fine horizontal lines along the side of the mid sole and the heal counter has worn away somewhat on the left foot (I am also left footed too). Oddly enough after my 15km yesterday the inner side of my left knee aches. Straight into the recycling bin for those shoes! 😀
Glad this video was helpful to you! If you're looking into getting some new shoes we have a video which may help! 👉 th-cam.com/video/2O8nANEM9hI/w-d-xo.html hope it helps! 🙌
This video! 3 weeks earlier. Now I'm bugged with an achillies tendonities...
The tests:
My minimalist shoes fail all the tests ha
Joe Mckay same with mine 😐
GTN is Nike channel
I weigh too much for minimalist shoes, especially for street running. I developed the worst case of plantar fasciitis of the heel and arch of my left foot from a simple 7-mile run on the street, and it took me 18 months to recover from it. Having so little cushioning on my feet was a big mistake.
@@Scorch1028 you mean the problem started after your run in minimalist shoes? Which one by the way?
Great, very informative video!!!
Thanks Philip
Well done guys great video and very informative....see it alot in the chat rooms runners asking when they should ditch their fav running shoes....nicely done
Thanks for the comment Fordy.
You are welcome!
I get new shoes at around 200-250 miles. I still use the old shoes after this, but only for things like walking (which I do quite a lot). At some point the wear and tear accumulates and I retire them to working in the garden. By then they look pretty bad, but I hate parting with old shoes.
Is it just me or has heather improved immensely in presenting?
Really depends on how much you run, and your pronation. 12 - 18 months is a good estimate if you are a lower distance runner and use another pair.
You are the best out here
Helpfull!
Good video for raising awareness of worn shoes. Got injured possibly from a shoe with a softer inner heel section compared to the rest of the shoe. Could be worth highlighting getting shoes with matching material across the sole of the shoe for better wear patterns. I am now using the Vivobarefoot so most of these tests would fail them even as new. I got them to strengthen my feet as i overpronate from an unsupportive ball of the foot, just one side. It helps much like barefoot walking from your earlier video because i can feel where on the heel i am striking to match left and right and how the foot moves through the stride. Perhaps this might be useful for understanding pronation in a future video? Did notice you missed out the insoles, given they have a lifespan maybe you could highlight them in a video esp if they correct pronation issues?
Hi Joey C,
Thanks for your comments. Another video on orthotics and insoles is definitely a good idea, watch this space.
I’m no wiser after this video than i was before. I use tread wear as an indicator and replace my shoes about 3 times a year. I normally run 30 to 40 miles per week, so i think i replace them at roughly 500 to 600 miles.
I've also noticed that the shoes vary. Shoes like the Kinvara wear out a lot faster.
Nice video
If your watching this video... It’s probably time for new shoes 👍🏽
I got a pair of used Adidas Ultra Boosts for about 20% the new price. It looks like new, some midsole compaction in the outer heel strike corner and some wear on the sole, especially ball of the foot. It feels nicer than my cheaper new shoes, and works great for working on my feet for long shifts. I even did my first 5k in them. Next step is watching for half off sales of colorways and styles I like; there currently is a pink and white version for $90, but the size is half a size bigger and the color and style isn’t my preference. I’ll wait. I’ve grown up in Saucony mostly, but my feet grew and now that brand doesn’t feel as perfect anymore. Plus, have you ever tried to find size 11 women’s on sale? Some stores don’t even carry 11!
I have 140 on my Saucony liberty iso and already need to replace
The intro hit way too close to home - I need a time machine to travel back to buy another 20 pairs of Zante V1s!
So as it’s the midsole to go either first or as with some trainers even needing a 24-48 rest to uncompress it kind of make sense to go for a minimalist shoe like the Vivo Bare Foot. I’ve been warring a pair on and of this year but now that my Altra Paradigums has died after km700/9 months I feel like Vivos will last longer.
Candid question, I have an old pair of running shoes (4 years old) that I only used seldomly, I do not believe I have reached 500 Ks in them. Does time also affect the properties of the midsole? Or is the wearing only from mechanical constraints? Thanks!
great tests and good tipps, thank you very much! it is not easy to let a pair of shoes go :D
I’m getting shin splints and could feel pressure on the ball of my foot when running uphill. But I do have 440 miles on them so time it makes sense that they need replaced
Hi team and running fellows. I highly recommend reading the very short story The Sound Of Summer Running by the great Ray Bradbury.
It's a 5 minutes read. You will all understand, we've all been there
Lol Have been walking and running in the same shoes for two years and just realized they might need to be replaced never got injured though
The 300-500 mile estimation worked before I started getting heavier lmao. I don’t think I’ve scratched 300 miles yet, but my shoes feel worn out quicker since I’m 30-40 pounds heavier than before.
12-18 months? I can't go more than a couple months.
Austin Molitor 2.5 years is how long I use my shoes.
I seem to be the same the 361 i had lasted to about 230 miles (about 2 1/2 months) before i noticed my feet both constantly slipping inwards. i'm guessing stability type shoes will wear quicker though.
Same
I’m getting shin splints when running more than 1.5 mi and my feet are cramping. Is this because I’ve been out the game? Or my shoes are wearing out? I’ve been running for a month consistently but took about 4 months off running.
I am not quite sure about replacing shoes plainly after 1-1 1/2 years if still mint with low mileage. Most advice I have heard in this regards is 2 years.
Could you tell me what make are the shoes you are using in the video please?
What's the best brand for weightlifting and running? My foot is narrow but upper toe area is wider
Does GTN have a sponsorship from those shoes? Or is it just your favorite brand?
They sure do. That's probably why she was hiding the adidas stripes on the back pair.
I think they are meant to state when videos contains sponsored content. We’ve seen Mark’s cloudflow shoes before. If they do have cloudflow sponsorship, it’s not very clear.
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I’ve got holes developing on the inside lining where the heel is on both shoes. I’ve only run about 150 miles in them. Any tips ?
55kg my nb/asics all last 3 or 4 months, then my legs hurt, one day i hope someone will make something that lasts
Hi, i weigh 120kg (250lbs) and fairly obese @1.86m (6ft) i have been running with Brooks Adrenalin GTS 17. I did 157km (±100 miles) on it before i started experiencing joint pain. II then bought (Neutral shoe- i have lost 35kg 82lbs and still losing)/ New Balance 880 V7 and started experiencing joint on 137km (85miles). I run average 3x per week between 5 and 12km (3.5-8 miles) per run and the odd 10km and 21km races every 3rd week. It comes down to replacing shoes every 5-6 weeks. This is ridiculously expensive. What shoe would you recommend to get more mileage on? I run (6:12min-6:45min /km) or (10min/mile)
Hi, thank you for the clarification. I am running for the past 2year in the street. Will it harmful to me.
@@pk3runs yes I alive
300-500 miles but wait 12-18 months? That's like if you only run 1.5 miles a day bruh. The mile and time range dont match up for most runners
Jup, that's what I do in 4-6 months, my last pair lasted 1200km though
Somehow, each pair of my running shoes manages to last me about 800 miles (1,300 km) . I weigh 230 pounds (16 stone), so each of my shoes withstands a great deal of force striking the ground. The shoes I wear are medium-thickness Asics, Nike, Saucony, Brooks, and Under Armour. I think that many popular brand shoes are being "built to last" these days, much to the detriment of the manufacturers. Every running magazine, and running shoe store employee will tell you to replace your shoes every 300 miles (480 km), but I think this is "wishful thinking" on their part. Most runners don't keep track of the "cumulative" number of miles they run per month. They simply wait for the shoes to become worn to a particular point.
Good video but I think ON shoes aren't the best kinda shoes to shoe this off since they're just very unconventional and don't even really have a midsole in the traditional sense. I think for the sake of simplicity you should've just gone with a conventional Asics or Brooks or whatever where the midsole is more easily distinguishable
when they are too stinky to handle
What brand of shoes are in the video
I used 3 consecutive pairs of the same new balance model... after the first pair I tried a different one and instantly got injured and returned to the older model
but now this model is too old and there is no longer available. I’m 2/3 of the life of my last pair and have prepared a new model, is there a transition switching from new to old shoes to adapt to this new shoes?
Miguel,
This is a very good point and one for another video I feel. Just start with walking and wearing a new pair slowly if you can.
Maybe i've missed it, but are yall sponsored by On shoes, or do yall just love them?
How is your foot supposed to be able to move and use its muscles in such stiff shoes? Very curious as someone looking to get into running.
I love you
Some parts of my outsole are completely worn out after a little under 400 km.
bimapringgo I run 400km per week barefooted and they are not even close to be worn out
Not me having my runners for 6 years now
You seem to be getting your nose awfully close to Mark's trainers there! Very brave, Heather
Ha yes there was the odd wiff Ryan!
When do you have to replace your barefoot running shoes? Since they don't have a midsole that isn't a factor. They will always twist and bend easily. I wore out a pair of vibram Bikila Evos within 450km because of their outer sole construction with soft nobs that wear out quickly. Now I have the vivobarefoot primus light, I can't imagine that sole wearing out before there is no more rubber left.
Valentin, a good question and one that I am sure Vivo could answer. I am not an expert in this so let me know what you find out.
Just wear them until they fall apart. Seriously, there’s no other reason for replacing minimalist shoes
I see you aren't using the top lace hole. Is there a reason why not? I find it makes the shoe a bit more secure and comfortable.
I use the "loop technique" on those holes.
Hi Pienimusta, Very observant, those shoes are actually a new pair that i haven't worn or laced yet.
Best advice I’ve seen on wear of trainers. Keep up the great work heather.
Thanks Steven!
My trainers lie in the cupboard more than 12 months, should I get new? :D
840kms on my ghost 12 and still in good shape but will retire at 1000kms
I've been watching this because I have 650km on my ghost 12s ... I usually run in adrenaline range but I've defo found the ghost have lasted better.
I was going to retire them this week after I bought a new pair but I think now I'll just rotate them around the 3 pairs I have....
My adrenaline 20 at 350km look slightly more worn than my ghost12s at 650km ....
I'd like to know at what km or miles you did retire them .... thanks
Got 1200 (almost 100 sessions) out of my last on running shoes, this pair however looks more like only lasting 800 (60 sessions) or so.
My heels almost always go bald first straight across
can I use my old running shoes as daily shoes?
Yes -I continue using runners for ordinary use other than running
Me 4yrs to change my shoes
how to extend the life of your daily trainers ??
The fact is if you don't see any creasing on the midsole of ur shoes it is possible that you have a fake shoe.
Is there actually any evidence that older shoes lead to injuries? A well researched article I read recently suggested not. When newer and older shoes were compared it was surprising to see the older ones actually had better results for things like flexibility and cushioning.
I hope that blue shoe is not for running on gravel trails; I can imagine stones getting in those 'loops' in no time #ouch
How do you recycle a pair of old trainers??
Chuau, In the UK there are clothes and shoes banks you can drop unwanted footwear at.
wait what? at my local running store they said shoes can last up to 1000 km!
Yes up to 1000 Km is around 600 miles so up to 600 miles isnt too far from the 500 miles used
I used my Umbro till it had a hole in it... LoL... absolutely not recommended
Can worn out shoes cause runners knee?
OneTwoCrazy Running can cause runners knee
I am wondering where you get your estimate of 450-600 km from. Runner's World puts 1250 km as the limit. Strava says you should change your shoes after 500-800 km. So I think your estimated distance is too low. Throwing shoes away too early is bad for the environment, because we waste valuable resources.
please dont just throw out your shoes, if they're still whole atleast. Donate them to a good cause
I repurpose my old shoes in the gym to lift or around town.
Donate new shoes, don't use unfortunate people for dumping junk items and pretending how good you are. Don't be cheap in other words and in many meanings of term "cheap".
Mate, donating shoes that have been run in for 750km or so is an absolute dick move. If you're gonna donate something, use new or good condition items, not things that are at the end of their life.
@@hobbitilius well just think. If you're homeless and have no shoes would you rather have a pair that has worn cushioning or walk around barefoot. still will be a vast improvement
@@lisapet160 Unkind comment - most runners which are no longer suitable for racing or.training are perfectly good for walking and leisure use and many will be expensive brands. I continue to use older running shoes for walking etc. Recycling shoes is a good idea. These shies are not as you put it 'junk shoes'
I change shoes at least every 6 months and run 80 to 100km a week.
She sounds like Minnie Driver.
You dont wait 12 to 18 months to change running shoes. In reality, running shoes last less than they are marketed. Daily trainers are really only good for 300 miles and nowhere even close to 12 months. You should get new running shoes every 3-4 months.
Barefoot running solving it
rather spend some thoughts on your running style, than on shoes: Watch "Born to run" documentary and reconsider your running.
That book was debunked many years ago. There is some one who still believe that bunch of nonsense?
For me it is very simple, when i can afford a pair #PoorAF
Back when I was in college I only ran on the treadmill and I find I got around 4000km before I needed new ones when running out side I needed new one around 2500-3000km
That's quite interesting. What surface were you running on outside?
Running on a cheese grater vs a rubber surface. Makes sense!
Could you tell me what make are the shoes you are using in the video please?