Last week I found myself in one of my very favorite, yet most dangerous places. My local running store. I could literally buy everything in the joint if my wallet said I could. To say I’m obsessed with my running shoes would be an understatement. You can imagine my excitement when the mileage on my current shoes hit the number signaling it’s time to break in a new pair before the Marine Corp Marathon in 6 weeks.

I’ve been running in Brooks shoes for a long time. For the last year, I’ve been running in their Pure Cadence, which I L-O-V-E. I’ve been completely injury and pain free (*vigorously knocking on wood at this very minute*), and I believe I have these shoes to thank … of course along with a smart training plan.

Running in old shoes that have too many miles on them is one of the most common causes of running injuries. Continuing to run in worn-out running shoes that have lost their shock absorption, cushioning and stability increases the impact and stress on your body and can lead to issues such as shin splints, IT band pain, knee issues and much more (sadly, I know this from experience). One of the best things we can all do to help prevent injuries is to make sure we don’t keep running in shoes past their expiration date.

So how do we know when our shoes are worn out?

According to the experts at Runner’s World, you should get new shoes every 300 to 500 miles based on your running style, the surface you run on and your weight. They offer some great tips for what to look for when buying running shoes and how to avoid common mistakes. Whether you’re a new runner trying to figure out the shoe conundrum and pick the perfect kicks, or you’re training for a fall marathon or half-marathon and are deciding if it’s time for a new pair before race day, let’s break down the basics of getting the most shoe bang for the buck.

Tips for Knowing Your Running Shoe Lifecycle

• Celebrate the birth of your shoes and use a training log to track your mileage. When you get a new pair of shoes, record the date you purchased them, and use a training log to keep track of how many miles you’ve run in them. I use Daily Mile (you can find me on Daily Mile here). When you’ve hit about 400 miles, assess how you’re feeling. When my shoes are completely worn out, I begin to get light shin splints and know I’ve waited too long. The goal is to get your new pair before aches and pains start to set in. Runner’s World Coach Jenny Hadfield recommends writing the purchase date on the inside of each shoe’s tongue so you never forget when you first started running in them. Genius!
• Look at the tread on the bottom of your shoes. Once I’ve hit that 300 to 500 mileage range in my shoes, I typically look at the tread in the mid-sole area to see if it is worn down. Just as tires on your car start to bald when it’s time (or past time) for a new set, the same thing happens with our running shoes. If the tread is thin, that’s usually a good indication it is time for a trip to your local running store.
• Consider running in 2 pairs. Alternating between 2 pairs of shoes can help extend their lifecycle by allowing them to properly dry out and rest between runs. Some experts recommend buying and starting to run in your next pair of shoes halfway through the lifecycle of your current pair so you can compare and see the difference in tread to be more aware of when it’s time to say sayonara to the old and welcome in the new.
• Avoid the dryer. The heat of a dryer can speed up the break-down process of your shoes and limit the lifecycle of their cushioning and shock absorption abilities.
• Use running shoes just for running. The more you use your shoes, the quicker they are going to break down. If you walk everywhere you go in your running shoes along with all the miles you log training in them, they are likely going to need to be replaced more quickly.

And please, whatever you do, don’t go to a sports megastore to buy your shoes if you’re just getting into running or are trying to figure out which shoe is the best for your body. Go to a local running specialty store where the employees are runners themselves, are trained in how to fit shoes based on your running style and pronation level and understand what causes and prevents overuse injuries. The worst thing you can do is go to a big sports warehouse where the sales people (who are friendly but know nothing about running) gladly ring up for you the coolest looking neon pink shoes with hot yellow laces that don’t provide the stability or support you need. You might pay a little more up front at a specialty store, but in the end, staying healthy and injury-free is more than worth it.

What Should You Do with Your Old Shoes?

There are a variety of organizations that collect old running shoes for a good cause. Consider donating your tired shoes to one of these types of organizations rather than just tossing them. Below is a list of groups I’ve found online that will gladly accept your expired soles.

• www.soles4souls.org
• Hope Runs
• Shoe4Africa
• Nike Reuse-A-Shoe
• The Shoe Bank
• Samaritan’s Feet 
• Shoes for Planet Earth
• Share Your Sole
• You can also check with your local running store to see if they accept your old shoes. Some may even give you a small discount for trading in your old shoes when you’re buying new ones.

What are your favorite shoes to run in? Have you ever suffered from an overuse injury because you ran in the same pair of shoes for too long?