All shoes will degrade over time, even if you haven't used them for a long time. There is a golden rule of thumb that running shoes last about 1000 km +/- 200 km. This, of course, varies from shoe to shoe and how well or little they have been used. In this article, we will give you some tips on wear and tear that can occur on the shoe and assessments you can make about replacing your running shoes.
1. You don't remember the last time you bought new running shoes
Shoes have a lifespan that we usually measure in kilometers, but even unused shoes can degrade in a year or two. The foam that makes up the most critical part of the shoe's cushioning will break down and become less responsive and "lively" over time. Even with sporadic use, it is recommended that you update your running shoes once a year and with regular use every 3 to 6 months.
Our shoes at Famme have a chunky outsole made of lighter EVA foam, and in combination with the insole from Ortholite have a formidable lifespan. The carefully designed blend of its various features has made it an incredibly good running shoe. Take a look at the feedback we have received on them on our product page.
- Read more about the shoe reviews
- Read more about the technology behind the Ortholite insole
2. Your shoes have more wrinkles than your feet after a long bath
One of the best visual indicators of shoe wear and tear is the compression of the midsole foam. Foam that has lost responsiveness will have horizontal wrinkles and will look "squeezed".
This is a better indicator than the shoe's rubber outsole - some runners and walkers wear through parts of the rubber in less than 150 kilometers due to the friction the shoe and feet experience.
3. Upper and inner wear
Look for holes or unusual wear. These are indicators that the shoe is over-worn and should be replaced.
While most people don't need to replace their shoes every 6 months, it's a good idea to check them out after 6 months of use. This will give you a good indication of how quickly your shoes are wearing down.
4. Sole wear
Take a look at the bottom of your shoe; if the sole is extremely worn in one area, it is probably time to replace them.
Place the shoe on a flat, even surface at eye level. Most shoes should sit evenly, without tilting or rocking. If the lugs (rubber sections) on the outsole are more worn, the shoe may tilt or rock, or even sit at an angle.
"Normal" wear and tear occurs on the outside of the heel and evenly over the ball of the foot. If you notice excessive wear in other areas, it may be a sign that the shoe is worn out, or that you may need a different type of shoe for your biomechanical needs.
5. Everything starts to hurt
It would be great if you never had to buy a new pair of shoes again. But the longer you extend a shoe's lifespan, the less support and cushioning it will have, which will cause extra stress and fatigue to your feet, shins, knees, and hips.
Check out our article on pronation, overpronation, and underpronation and the pains that can come from it.
Do your running shoes feel flat, or have you started to notice small irritations in your knees or feet? If you are experiencing pain and the pains seem to be related to the shoes you are using that are starting to get old, replacing them with a new, fresh pair can provide much-needed relief to your body.
If you think the shoes have caused strain and wear in different parts of your body, it will be necessary to look at preventive measures so that the pain does not get worse. Check out our article on preventive training.
Tips for preserving quality
- Keep them dry. After rain or intense use that has caused sweat, fill them with newspaper or similar paper and let them air dry. Only do a superficial wash of dirt and similar on your sports or running shoes and never put them in the washing machine. Check out our article if you are in doubt about how to wash shoes!
However, our versatile shoes can be washed in the washing machine. Remove the laces and insole and set the machine to 30 degrees with low spin. The white shoes are designed to maintain the white color longer.
- Rotate your shoes. You can get more mileage out of each pair of shoes by not wearing them on consecutive days. The foam midsole can take up to 24 hours to fully recover. Additionally, it has been shown to significantly reduce injury rates by rotating between two different pairs of shoes, as the body makes small adjustments to each one.
- Keep them cool. Unless it is a retired pair of sneakers set aside for spontaneous use where you store a set of workout clothes and shoes in the car, try not to store your shoes in a car that can get extremely hot or cold.
For shoes that you use regularly, it is recommended to store them in a place that allows good air circulation and where they experience the least amount of dust that can settle on delicate materials.