Many of the city’s keenest runners come into our Auckland physiotherapy clinic in Epsom and put their feet in our hands. Running injuries are common, and we’re used to dealing with them, but some might be avoided by a change of footwear. That raises the question of how often new running shoes are required. Scientific research suggests that running shoes should be replaced every 500 to 750 kilometres, but as we all run in different ways, at different speeds and on different terrains, that is very much a ballpark figure. It should be considered as a rule of thumb only, even if it is an opinion based on science.
For a more accurate idea of when to replace your running shoes, we suggest you look out for these five signs, They might be indicators that it’s time to invest in some new ones and minimise the risk of injury.
- If you are experiencing new aches and pains in your ankles, knees or hips after a run it could mean that the cushioning in your shoes has worn down.
- If you’re noticing a higher degree of soreness and stiffness in the bottom of your feet while you run, especially your arches, it possibly indicates that your shoes have worn down to a shape that no longer fits your feet properly.
- Check the treads, or flex grooves, on your shoes. If they’re worn out, your shoes won’t roll in sync with your natural stride as you run. This is a common cause of many of the running injuries we treat at our Epsom physio clinic.
- If the midsole feels tough when you press your thumb on it, then it means that the cushioning has compressed to such an extent that it no longer offers decent support. A midsole in good condition should feel spongy rather than hard and inflexible.
- If you keep getting blisters, or if the back of your shoes rub your skin until it starts to bleed, then it could mean that your shoes have changed shape. If that’s the case, it’s definitely time for a new pair.
With summer approaching, and the local running calendar fast filling up with events, it’s the perfect time to check your shoes for those telltale signs that they’re getting on a bit and need replacing. And if you ever require treatment at any stage over the running season, get in touch with us and we’ll get you back in your stride as soon as we possibly can.