It’s one the most common questions which I get asked as a podiatrist. “When should I update my runners?”

Buying the perfect pair of runners can be quite the investment. You’ve probably gone to the effort of getting your foot correctly fitted at a sports store, you’ve spent 45mins trying on a variety of shoes, had your gait analysed and you’ve purchased a runner which is going to make you faster, lighter and take you places you’ve never been before! These shoes should last a lifetime! …. Well technically, they might, but does that mean they should be worn for a lifetime?! And could there be harm from wearing the same runner too long?

Keep reading to find out!

Chances are if you google “lifetime of a runner” most blogs will tell you the typical running shoe will last 600 – 800km. For example, if you exercise between 3-5 times per week, your runners will be due for an update around the 10-month mark.

That’s if you’re wearing a durable runner (ie. thicker midsole density which means a higher resistance to compression) , but what about those lighter softer shoes you might lean towards or use for speed work?

Due to current demand, sports footwear has been stripping back the support, the density of the midsole and the volume of cushion to make shoes lighter, more responsive and closer to a barefoot feeling.

But what happens to the longevity of the shoe when there is less mid sole density for cushion and support? The shoes won’t last as long, this means you will probably need to update them more around the 6 month mark.

My advice:

  • If you have 2 pairs of runners to alternate between, they will both last longer and the pressures on your foot will be different in different shoe. This also means you will have a decreased chance of developing an overuse injury.
  • If the shoe doesn’t feel “right” then it probably isn’t right. A running shoe should feel comfortable from day one. Just because your friend wears a certain shoe, doesn’t mean it will be the right one for you. Get checked by a podiatrist, or properly fitted at a dedicated running shoe store.
  • If you are starting to get aches and pains in your legs, that could be a sign that’s it’s time to update your shoes.

Hope you’ve learnt a bit more about your runners, feel free to post a comment or book an appointment for any foot, ankle or lower leg



Share This