If statistics is anything to go by, then the most running injuries are caused by running in worn out shoes. Any experienced runner will tell you that the most essential gear of running is a pair of shoes and therefore, you must replace them when the time to do so comes. Here are the tips on when to do a replacement.

Occasionally, check your running shoes to find out if there is any wear somewhere. For instance, look at them from behind and if you note that they’ve started to wear out, it would be a clear sign that you need to go for another pair because they won’t be able to sit flat and that can cause you injury if not make you uncomfortable during the run. The inside of the shoes that supports your feet always wear first before the sole and therefore, you must be on the lookout for any wear in the inside.

Depending on various factors that cause your running shoes to wear out, you should use the general rule of thumb that demands that you do a replacement after covering 300 to 500 miles. The period taken before the shoes wear out depends on the surface where you run on as well as your body weight. For heavier runners, replacement is best done after covering 300 to 350 miles while lighter runners can go up to 450 to 500 miles.

You’ll know that your running shoes need replacement if they cause you pain in the ankle, feet, knee and so on when you’re running. Another way to tell whether you need to do a replacement is by using the twisting test. If you can twist them easily, it’s a clear indication that they’re breaking down but if they’re firm, then you’re still fine with them.

Don’t forget the mileage but instead use a running log to help you keep track of the distance and don’t forget to write which shoes you run in.

To prolong the life of your shoe, have 2 pairs for each run so that you rotate them at intervals. In that way, one pair of shoes will have humble time to dry up while you’re using the other one. You should do that even if it’s not raining to allow the sweat to dry out on the inside as you still use the other pair.

I would encourage you to replace your shoes in a timely manner so that you avoid injuries. The good news is that you don’t have to throw the replaced ones away but you can still wear them casually.