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WHEN SHOULD YOU CHANGE YOUR RUNNING SHOES?

Accessible to all, running still requires suitable sneakers. But once you've bought the first pair, how do you know when to change your running shoes? Follow our tips!

What wears out running shoes?

No matter how much you invest in the most efficient model on the market, you will need to change your training shoes regularly. Indeed, it is impossible to slow down the natural wear and tear of your sneakers which are put to the test on each outing by different parameters:

  • Your weight: the heavier a runner, the faster they will wear out their running shoes.
  • Terrain: The type of terrain you run on affects the lifespan of your sneakers. For example, asphalt will less attack your running sneakers than stony trails. On the other hand, it will be more abrasive than earth.
  • The distance traveled: of course, the number of kilometres swallowed affects the wear of your shoes. The more you run, the more often you will have to change your equipment.
  • Your stride: There are three types of strides: universal, pronator, and supinator. If you choose a classic shoe model, that is to say one created for a universal stride you will damage it faster if you are pronator (start of the stride on the outside of the shoe and finish on the inside of your foot) or supinator (start of the stride on the outside and finish on the outside).

Of course, weather conditions can also cause you to change your running shoes more frequently. Rain and mud can weaken the mesh, that is to say the canvas of your sneakers and create moisture in the insole, which can over time cause friction, reduce your comfort and you decide to invest in new shoes.

GOOD TO KNOW: RUNNING WITH WORN SHOES IS RISKY!

Changing your running shoes on time will help you avoid minor disappointments such as blisters and feelings of discomfort, but above all, it will allow you to reduce the risk of injury to the ankles, knees, and also to the pelvis.

When is the right time to replace your running shoes?

Every runner is different and there are no rules when it comes to changing their running shoes. Especially since it also depends on the quality of the materials of your sneakers. To improve your performance, they become lighter and lighter. Sometimes, this also means more and more fragile. Depending on the make and model, you will find an indicative number of kilometers after which to change your running shoes which varies enormously. For the lightest models (between 250-300g), a lifespan of 500km seems reasonable when, above 300g, you can sometimes run up to 1000km with the same pair!

Signs to watch out for to know when to change your running shoes

At the mesh level, there are obvious signs like the holes that will tell you when to change your running shoes. Wear of the fabric on the inside, especially at the ankle, is a sign to watch out for, as it can quickly cause blisters.

To check for sole wear, lay your sneakers flat, side by side. If either of them leans outward or inward, or worse, both, now is the time to change your running shoes. Generally speaking, as soon as the relief under your shoe starts to smooth out, it's time to buy a new pair of running sneakers, as the cushioning loses quality. Also, don't forget to be aware of your sensations and any muscle or bone discomfort that might suddenly appear: they can be caused by the wear and tear of your shoes.

Having good running sneakers is essential to make every workout a successful outing. So do not neglect this factor and consider changing your running shoes as soon as they show signs of fatigue: this is the best way to run in good and safe conditions!

THE THREE KEY POINTS TO REMEMBER TO KNOW WHEN TO CHANGE YOUR RUNNING SHOES:

  1. To know when to replace running shoes, you should monitor the wear of the mesh and the outer sole
  2. The number of kilometres traveled will give you an indication of the right moment to change running shoes
  3. The terrain on which you run, your stride and your weight will also influence the wear of your running shoes.