When do you replace running shoes? How I learned my lesson…

Since the past months I started to have more small pains in my achilles, knees, ankles and feet. I would have small blisters under my feet after only 7 miles. I thought the pain in my lower achilles came from all the hill running which I was not used to. Brighton has a more hilly landscape then the Netherlands and running involves more strength and pressure on the tendons. When I had a look at the bottom of my running shoes, I was quite shocked. Did I really run on those shoes for the past months? Did I really have them for 4 years and ran approximately 2000 kilometres? Yes, I did… I even ran my first half marathon in April on the same shoes.

when replace running shoes

When I get back to the Netherlands I am definitely going to replace my worn out running shoes, but what is exactly the amount of miles or kilometres to replace them? After some research I found that a lot of people suggest between 300-500 miles or 500-750 kilometres. But I believe every person is different in terms of weight and running technique, which is something you can’t really measure.

when replace running shoes

After some research I found a good list on Q&A about types of pains and when you should replace your running shoes.

To analyze if your shoes need replacement, mind de following:

  • Try to feel if you get enough support and protection
  • Look at the bottom of your shoes and see if they are worn too much (definitely replace them if they look like mine!)
  • Let an expert look at them

You would be better of replacing them in precaution, because you need your legs longer than today!

This article has been written by Erik Brandsma, a triathlete from the Netherlands with a dream to finish the Ironman World Championships in Kona-Hawaii.