Running Shoes: Break-In And Replacement

If you are a runner, you probably already know how important it is to own high quality running shoes. But do you also know how to break them in, and when to replace them? These two important factors are often neglected or poorly understood. This article will address these two important topics.

Break In Period

Whatever you do, do NOT wear your new pair of running shoes on race day! You will be rewarded for your hard work with lots of blisters, and possibly even foot damage.

According to Andre Kaokane at Cross Country Running Shoes 101, you should plan to run approximately 100 miles (160 km) in a brand new pair of shoes before using them for long-distance workouts or races. During the break-in period, you should use you new shoes for shorter workouts until they are broken in properly. Of course, this means that you can’t wait until your old shoes are completely worn out before buying new ones.

Replacement Time

Your running shoes use cushioning technology to protect your feet. The cushioning material absorbs the impact shock of your feet striking the ground. Over time, the cushioning breaks down until it can no longer do ts job effectively. That’s when the time has come to replace your shoes.

But how can you know exactly when that time has arrived? You can examine the wear of the outsole tread, or check the crease patterns on the foam insole, or notice when the shoe starts to feel like it gives up too much range of motion. But there is no perfect rule to determine when replacement is needed.

A handy rule of thumb says to replace the shoes every 500 miles (800 km). However, this rule is just a general guide. A runner with a lighter body frame might have a good pair of shoes last for 800 miles (1300 km), whereas a larger-framed runner breaks down the shoes more quickly, and might only see 350 miles (550 km) before replacement is needed.

The longer you run on a worn-out shoe, the more risk you run for incurring a stress-related injury to your legs or feet. It’s both cheaper and safer to replace the shoe, rather than see the doctor! And never fear, your old shoe still has plenty of life left in it, as long as you use it for any non-running activity, like walking or cycling.