The Running Shoe Lifespan

A lot of questions are raised when it comes to running shoes and what their lifespan should be. I have had numerous conversations about this with my wife and the time is quickly approaching when we need to take a trip down to the Runner's Store and get a new pair of kicks. The right shoes and good cushioning can mean the difference between a comfortable run and an injury. We are no doubt going to head down and get a new pair of shoes for my wife soon.



Finding the right pair of shoes for your feet is also equally important. With the numerous styles and types of running shoes now available, it is really important that you find the right shoe for you. I would highly recommend getting a foot analysis if you haven't already to determine what kind of runner you are much like they do down at your local Road Runners Sports or whatever your running store.


Here are some great questions, answers, and tips from Dick's Sporting Goods to help you figure out when the right time is to get new running shoes and avoid injuries. After all, new running shoes could be the difference in you cutting off that extra minute off your best time.


How Long Should They Last?


As a general rule most running shoes provide cushioning up to 500 miles, though many runners may find breakdown in cushioning after as few as 350 miles. Shoes with compression-molded EVA midsoles vary in durometer, or density. This means that the cushioning elasticity and life span of each midsole is relative to the shoe. Most shoes with polyurethane midsoles break down at a slower rate keeping their "feel" for a longer period of time.

Rotating Pairs

Worn out shoes often result in aches and pains in legs, knees and hips, signaling that it is time to replace your shoes. To avoid injuries, it's a good idea to rotate your shoes every 250 miles so that you have two pairs of shoes to wear at all times.
The first pair, the newest pair, should be worn for the majority of your activity, especially longer and high-performance sports.
The second, older pair should be used for short runs, inclement weather, and casual practice or working out.
Wear the second pair until you have compressed the midsole (see "The Press Test" below) and then remove them from the rotation.
At this point, the 1st pair becomes the 2nd pair and it's time to get a new 1st pair. If you use two pairs of the same model, be sure to mark them with some sort of easily identifiable mark so you don't confuse the old and new pair.

The Press Test

When an EVA midsole is compressed, it creates visible lines or wrinkles in the midsole material that can be seen from the sidewall of the shoe. As the midsole is further compressed, the lines multiply and grow closer together. The first appearance of these lines indicates that the midsole is compressing normally. A simple pressure test will help you determine whether or not your midsole is compacted.
Using the broad part of your thumb, push on the outsole upward into the midsole. It should be easy to see the midsole compress into these lines.
As the shoe breaks down, the midsole will compress less with the same amount of pressure.
When the midsole shows heavy lines and the press test yields a minimal degree of compression, the midsole has been compacted to a point where little or no cushioning remains.