Shoe Shopping

When to replace your running shoes

By Haley Bryant, Fitness Supervisor at UVA's Aquatic Fitness Center

Whether you’re a runner or walker, it is essential to have a comfortable and supportive pair of shoes. 

First, Find the Perfect Shoe

1. When shoe shopping, bring a pair of socks to determine optimal fit.
   
2. Go for comfort and function over aesthetics, and keep in mind value.
3. Check to see where your longest toe is at the front of the shoe. Your thumb should fit between this toe and the front of the shoe.
4. The widest part of your foot should be snug in your running shoe without feeling too tight.
5. Don’t buy shoes first thing in the morning. The foot tends to swell up to half of a size between morning and afternoon.
6. Get your feet re-measured each time you buy a shoe. It seems like a hassle but it will ensure optimal fit and a happy foot!

Know When To Retire Your Shoes

Replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surface on which you run.

Smaller runners can get new shoes at the upper end of the recommendation while heavier runners should consider replacement shoes closer to 300 miles. If you run on rough roads, you’ll need to replace your shoes sooner than if you do primarily treadmill running.

Check your soles. The soles last longer than the shoe's cushioning and shock absorbency, so if the soles are worn down, it's definitely time for new ones. You should never run in shoes with worn-down soles.

How’s the cushioning? If you've been feeling muscle fatigue, shin splints or some pain in your joints -- especially your knees -- you may be wearing shoes that have lost their cushioning.

Give your shoes a twist; Hold your running shoes at both ends and twist; it should feel firm. An old shoe or one that doesn't have proper support will twist easily.

Buy two pairs: Some experts recommend that runners rotate two pairs of running shoes and alternate each time you wear them. This allows them to dry and decompress between workouts. Also, if you get a new pair of running shoes about half-way through the life of your old ones, they can serve as a reference to help you notice when your old ones are ready to be replaced. If you notice a big difference in the cushioning of the newer pair, then it's probably time to retire the old ones.

Make Your Shoes Last Longer

The better you take care of your running shoes, the longer they'll last. Here’s how to your running shoes last longer:

Wear your running shoes only for exercise.  Although they may be your most comfortable pair of shoes, don't wear your running shoes for anything other than running. Even if you're just walking around, you're still wearing out the cushioning. For lateral activities such as tennis, basketball or group exercise classes, invest in a pair of cross trainers.  Running shoes are not versatile enough to adequately support the foot for these activities.

Take them on and off properly. When you're in a rush, it's tempting to try to take your running shoes on and off without undoing the laces. Make sure you loosen the laces before you put your shoes on and take them off, otherwise the support will wear out.

Dry your wet shoes properly. If your shoes get wet, don't put them on direct heat, like on a radiator. Heat dries out the leather and other materials in the shoes. To dry your running shoes properly, loosen the laces, take out the insoles, and let them air dry, away from direct heat. To help them dry faster, you can put crumpled-up newspaper inside of them.

Store your shoes properly. Keep your shoes in a cool, dry place where they can air out properly. Don't leave them in places like a gym bag or a hot trunk.

Don't put them in the washing machine. If you need to clean your shoes, use a scrub brush, mild soap, and cold water, and then let them air dry.