Knowing when to replace running shoes is one of those questions almost every runner asks too late, when their feet are already complaining. On the outside they can look new, but on the inside they carry every kilometre you’ve run in them. At Semedi Podología, in El Corte Inglés in Málaga, we tell you which reference to follow and which signs show the time has come.
The general reference: between 600 and 800 km
As a general reference, it’s recommended to replace running shoes every 600-800 km. It’s a guide figure, not an exact expiry date: it gives you a starting point so you don’t stretch them out for whole seasons without noticing.
If you run often, those kilometres add up sooner than you think. That’s why it’s worth keeping count from the day you first wear them, so you know when it’s time to replace your running shoes.
Your weight, your gait, the terrain and the model change the count
Those 600-800 km don’t apply equally to everyone. Four factors bring forward or delay the moment to replace running shoes:
- Your weight. With every stride, the shoe takes the impact of your whole body.
- Your gait. The way you land on your foot makes some areas wear more than others.
- The terrain. Always running on asphalt is not the same as alternating with dirt tracks or trails.
- The model. Every shoe is built differently and not all of them last the same.
That’s why two runners with the same shoes and the same kilometres may need new ones at different times.
Cushioning wears out even if you can’t see it
Here’s the most common trap. With use, cushioning loses effectiveness even if the shoes look new on the outside. The upper can be spotless and the sole intact, and the shoe still no longer responds like it did at first.
Relying only on appearance is what leads many runners to replace running shoes much later than they should.
Three signs it’s time to replace running shoes
As well as the kilometres, look out for these three signs. If any of them appears, it’s time to replace running shoes:
- Worn sole. Turn the shoe over and check whether the sole has lost its tread or gone smooth in any area.
- Creases in the midsole. The midsole is the layer between the sole and your foot; if it looks creased or marked, it has done a lot of work.
- New aches. If you start to notice discomfort in your feet, knees or back that you didn’t have before, your shoes may be warning you.
Your gait matters too
Replacing your shoes in time is part of looking after yourself, but it isn’t everything. If you have doubts about the way you walk or run, or the aches don’t add up, understanding how your foot lands helps you work out what’s going on. We explain what it involves in our article on gait analysis in Málaga.
Questions about your gait? Book your appointment on +34 952 395 363 or write to us through the website. We’re at Semedi Salud, in El Corte Inglés in Málaga.
Frequently asked questions about running shoes
How do I keep track of the kilometres on my shoes?
The simplest way is to note the day you first wear them and add up what you run in them. If you log your runs with a watch or an app, you already have the figure and you’ll know when to replace running shoes without relying on memory.
What if the aches continue after switching to new shoes?
Then it’s a good idea to have a podiatrist assess it. If footwear is no longer the explanation, other causes need to be looked at, such as the way you run.
Where is the Semedi podiatry clinic?
At Semedi Salud, inside El Corte Inglés in Málaga. You can book an appointment on +34 952 395 363.
