It does not matter if you are training for a 5K race, for a half marathon, a full marathon or you just jog frequently in your neighborhood: having good running shoes is of great importance for taking care of your feet.
When it comes to acquiring a pair of running shoes, you should look for them to have good cushioning, a good grip on the tread depending on the type of surface you are running on and, above all, that they offer you comfort in your races.
Now, if your current shoes do not provide you with the comfort you need, you may wonder, is it time to change my running shoes ?
Know what you should pay attention to to know when you should change your running shoes .
Why should I change my running shoes?
Once the foam in your shoes wears away , the risk of overuse injuries increases because the material has lost its ability to absorb or cushion the impact of footsteps. You can have minor impact overuse injuries like leg cramps or more serious ones like tendonitis and shin pain. To avoid these problems, it is better to change your running shoes from time to time.
When should I change my running shoes?
Running shoes have evolved over time, and are currently made from EVA foam . This is a lightweight material, injected with air cells designed to cushion the impact generated in the tread, protecting your feet, joints, knees and reducing the chances of suffering tendon injuries. These shoe rubbers are characterized by their anatomy, versatility and lightness . But like everything else, foam has a shelf life.
According to some researchers, wear and tear on your shoes can occur between 482 to 805 kilometers of running. To have a reference, we have that an active runner does 5 races of 4.8 kilometers per week, that is, approximately 24 kilometers, per month would be 96 kilometers. So, you can change your shoes every five to six months.
What should you take into account to identify if your shoes need replacement?
- Do a pressure test on your shoes. Place the thumb of your hand in the center of your shoes, where the sole is mid, if it feels hard and inflexible, it is time to find a new pair of shoes.
- Look for signs of wrinkles on the sole. Check the midsole, when the sole shows compression lines, that is a sign that the cushioning is worn .
- Pay attention to aches and pains. Although some say that pain is weakness that comes out of the body, others say that it is an indication that something is wrong. A small twinge in the bottom of a foot could be your body’s way of saying that your shoe isn’t protecting you.
- Compare the new shoes with the old ones. In the use of your new shoes you will immediately feel the best cushioning and fit. Once you are no longer comfortable in your old shoes, it may be time to change them.
conclusion
Many of the runners and athletes look for shoes with rubbers that cushion their footprint, but remember that they are not eternal and have their time of duration. So regularly check the condition of your shoes to stay comfortable and healthy in your run.
