When Should You Retire Running Shoes?

As a runner, it’s always a bitter sweet moment when you retire your old sneakers and bring in the new ones. All of the miles, trails, thoughts, scenery, conversations with yourself, and quiet time you and your sneakers enjoyed together are priceless, however parting ways is necessary as your running kicks aren’t built to last forever.

How do you know if yours are ready for retirement or if they still have some solid mileage left in them? Logging miles in worn-out sneakers not only slows you down, but it can also increase your risk of injury.

Mileage Adding Up: Everyone is Different

Numbers wise, a good running shoe should last you between 400 and 600 miles. The exact number is different for every runner as it really depends on factors like build, style of running, and weight. For example, smaller runners, or more efficient runners who are light on their feet, often won’t do as much damage to their shoe and can get a little more mileage out of them. Bigger runners, or runners who pound the pavement with harsh force, will likely be at the lower end of the mileage range.
 
Keep track of your mileage by entering the date you bought your pair in a training log or by using a Sharpie to write the date on your shoe.

I am able to get around 600+ miles out of my shoes. I run 120 miles month on average, therefore I reinvest in a new pair between four and five months. As a rule, you want to begin breaking in your new pair and rotate with the two for a few weeks before you retire your old pair.

Is The Tread Gone?

Main goal of tread: To provide traction whether you’re on a hot paved road or a rugged, technical trail.

Over time the rubber on the bottom outsole (shoe comes in contact with the ground from heel to toe) wears away just like the rubber on your car tires.

Pay attention to: “bald spots” on the outsole where rubber has worn off.

How about the Shock Absorption?

It can be difficult to tell with the midsole foam, which is the part of the shoe that gives your legs that “springy” feeling with each step. Pay attention to deterioration by placing your shoes on a flat table and examining them from behind. 

Two Pairs Are Better Than One

Your sneakers need rest! Why? The midsole foam needs time to return to its original shape.  The more compressed the foam, the more strain on your feet and lower legs with each step. If you mix up your running with trail running, having a pair of trail runners helps with this!    

Orthotics?

YES! A must for better foot health, better running and longer life of your shoes! If you happen to live in the Seattle area, Dr. Happy Feet (AKA Kelly Timmons) is incredible! Kelly is a great guy and actually fits ski boots to some pretty famous Olympic skiers, so you can bet he knows what he’s doing.  He also does custom fitting for the feet, including full custom orthotics. He fits ski boots, but he can also fit snowboarding, inline skating, cycling, hiking, running, soccer, and pretty much all footwear to your feet. Call (206) 547-7879 for an appointment.

 

Don't Throw Away Your Old Sneakers


Donate: 
Send them to an organization that'll put them to good use. Soles4Souls's tagline is "Saving the world — one pair at a time." This organization takes your tired but "gently worn" sneakers and finds needy feet to fill them. You can drop off your pairs at a location near you.

Recycle: 
Turn your old shoes into something new. Nike Reuse-a-Shoe takes all brands of sneakers that are beyond "gently worn" and turns them into a recycled product known as Nike Grind, which is used to make tracks, indoor basketball courts, fields, and playgrounds. Just drop off your retired sneakers at a participating Nike store. Also checkout local sports stores, such as REI, that accept shoes for recycling.

Reuse: 
Keep an old pair of sneakers around for mowing the grass or days when you're running or walking in the rain or on muddy trails. Some people even use old shoes as plant potters — GO GREEN! Fill a disinfected shoe with soil and grow some basil or cilantro on your deck or windowsill.

"New running shoes are exciting! Pumped after logging in new miles with my new Brooks Ghost 7!" - Kristin