Are Your Running Shoes Too Old??
Don’t Let Your Shoes Cause a Problem!
Ya’ll know running and walking are fantastic ways to stay fit and healthy, but like any activity, it's essential to have the right gear. One of the most critical pieces of equipment for runners is their shoes. Over time, even the best running shoes wear out, losing their ability to provide the necessary support and cushioning. Running in old shoes can lead to various injuries, so it’s vital to know when to replace them and the risks involved if you don't. Our team would be happy to help you sort through any lower body issues you are having due to walking or running, click here to get in touch!
Signs Your Running Shoes Are Too Old
Mileage: Most running shoes should be replaced every 300-500 miles. This range varies based on the runner's weight, running style, and the type of surfaces run on. Some folks need to replace at 200-350 miles. Pro tip! Write the date you started wearing the shoes somewhere on your pair, and it will help you remember to check that mileage tally!
Visible Wear and Tear: Check the soles for worn-out treads, and the midsoles for signs of compression or creasing. If the shoe is visibly broken down or looks squished, it’s time for a new pair.
Decreased Comfort: If your once-comfortable shoes start feeling less cushioned or more rigid, they’ve likely lost their supportive properties, it might be time to replace. If you start having foot, calf or ankle pain after running, that’s often a sign your shoes are too worn for the task at hand.
Uneven Wear Patterns: Uneven wear on the soles can indicate that your shoes are no longer providing the necessary support, potentially leading to imbalances. Pitch those guys too!
Injuries Caused by Running in Old Shoes
Plantar Fasciitis: The plantar fascia is a thick band of tissue that runs along the bottom of your foot. Without proper cushioning and support, this tissue can become inflamed, causing significant heel pain.
Shin Splints: Worn-out shoes can lead to inadequate shock absorption, putting extra stress on your shins and leading to shin splints.
Knee Pain: Lack of support in old shoes can cause improper alignment and movement patterns, contributing to knee pain or exacerbating existing conditions like patellofemoral pain syndrome.
Achilles Tendinitis: Insufficient cushioning and support can lead to excessive strain on the Achilles tendon, causing inflammation and pain.
Hip Pain: Poorly cushioned shoes can alter your gait, leading to hip pain as your body compensates for the lack of support.
Stress Fractures: Without adequate cushioning, the repetitive impact of running can lead to stress fractures in your feet and lower legs.
How to Prevent Injuries
Regular Replacement of those Shoes: Track the mileage on your running shoes and replace them every 300-500 miles. If you’re a frequent runner, this might mean a new pair every few months (more like 200-300!)
Rotate Shoes: If possible, rotate between two or more pairs of running shoes. This gives each pair time to recover and can extend their lifespan.
Listen to Your Body: Pay attention to new aches and pains. If you notice discomfort that wasn’t there before, it might be a sign your shoes are no longer providing the support you need.
Proper Fit: Make sure your running shoes fit well. There should be a thumb's width of space between your longest toe and the end of the shoe. Also, consider getting fitted by a professional at a running store, we’ve got some great experts around Bozeman who can help, just ask!
Check for Wear: Regularly inspect your shoes for signs of wear and tear. Look at the soles, midsoles, and uppers for any signs that they’re breaking down.
So, what’s the take-away!?!
Running in old shoes can lead to a variety of injuries, from minor aches to more severe conditions that could sideline you for weeks. By paying attention to the signs of wear and replacing your shoes regularly, you can help ensure that your runs remain enjoyable and injury-free. Remember, investing in a new pair of running shoes is investing in your health and longevity as a runner. If you want to learn more or are struggling with a running or walking related injury, you can get in touch here and my team would be more than happy to help!
