If these shoes could talk

Note:  This is Part 2 of a series on shoes.  If you missed Part 1, check it out here.

  • Stop landing so hard on your heels!
  • MIDFOOT!  They said to land on your midfoot, dummy!
  • This same route is SO BORING!
  • What is the deal with your left big toe?
  • Watch the dog poop!

I’m pretty sure these are just some of the not-so-encouraging things my shoes would say to me, could they talk.  Despite continually trying to run light and springy, my feet don’t always match my intention.

We can learn a lot about how we run from our shoes.  Recently I replaced mine with the exact same model and found it interesting to analyze the soles.  

How do you know if it’s time for new fitness shoes?

How do you know if it’s time for a new investment?  This varies for everyone, but the general recommendation is to replace running shoes every 200-400 miles.  

I know, that’s a pretty big difference.  Your weight, size, foot strike, type of street and other factors all play a part in this.  My magic number seems to be right at 300 miles.  I’ll start feeling twinges in my knee and strangely get blisters on my arch.  

Because I have an odd enjoyment of tracking and analyzing data, I log my miles into MapMyRun.  It has a Gear Tracker option where I can enter in my various shoes and it will keep track of how many miles I’ve traveled.  The Strava app offers the same functionality.

It can be hard to know when it's time to replace your fitness shoes. Here are a few indicators you may not have thought of.

Do a visual check

The other way is to periodically evaluate your shoes. Are the soles wearing down?  Just like with tire treads, if what was once thick and bumpy is now smooth and flat, it’s time to turn them in.

I took some pictures of old and new side by side.  Here’s what I can point out to you:

I land pretty hard on the outside of my heel.  See how it’s worn down on the bottom?

Once I get off my heel, I tend to roll inward, or over pronate.  

I’m puzzled by my left toe. See how I pull it up?  I have no idea when or how I do this but every pair of running shoes reveals my flawed form. I am literally wearing a hole in the top of my shoe.  

While I can’t see the insides, they, too, wear down and are less springy … kind of like how I feel as I’m aging.   

More resources for knowing if it’s time

If you’re interested in learning more about shoes, Runner’s World has a fantastic section on them.  As I was perusing through this article addressing 5 Common Myths about shoes, I realize I am guilty of numbers 3 and 4.  Yikes!  Guess I’ll have to start mixing it up every now and then.  

It can be hard to know when it's time to replace your fitness shoes. Here are a few indicators you may not have thought of.

Just flip it!

Next time you pull out your Brooks, Asics, Nikes, Newtons or you-don’t-know-the-brand-but-they-sure-are-cute, turn them over.  See if they are trying to tell you anything.  And if you’re so inclined, whisper a thank you to God and your shoes for the ability to step out and move.  Then go run your world.*

*I have to give Nicole DeBoom and her podcast with the same name credit for this saying.  Speaking of which, the Run this World podcast is a great way to pass the time if you’re staring at sidewalks, like I do. You’ll be inspired by her guests and appreciate Nicole’s authenticity.

It can be hard to know when it's time to replace your fitness shoes. Here are a few indicators you may not have thought of.
It can be hard to know when it's time to replace your fitness shoes. Here are a few indicators you may not have thought of.

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