A question we often get asked as podiatrists is when should you replace our running shoes. As podiatrists but also as runners ourselves, this has always interested us.. The general consensus is somewhere between 500-1000km but this is highly variable and dependent on the surface youwellre running on, your running mechanics, weight distribution, ground reaction forces etc. It often depends on the ground surface itself. In Wagga for instance runners will tend to run on sealed roads as well as trails and unsealed roads, this can impact the wear rate.
A great way to test if you are thereabout is by testing the midsole stiffness.
Grab the shoe at the base of the heel, plant your thumb into the plantar metatarsal area and try to bend the shoe back towards your body.
If the shoe bends to 90 degrees it means that the foam has lost its original stiffness, it will be less reactive when you are running on it and it's likely time for new shoes.
There are obvious exceptions to this rule, if the shoe has a carbon plate it won't bend back regardless of the deterioration of the midsole, likewise, a more minimalist shoe that has more flexibility out of the box will always bend back to 90 degrees easily.
If any doubt, it is best to have your shoes assessed by a Podiatrist. Our team of Podiatrists at Wagga Podiatry Plus are experienced (albeit slow) runners as wel as Podiatrists. They can give you expert advice as to when it is best time to change them.
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