Worn out?

When do you know if your running shoes are worn out?

Many have no clue, others think they last last forever. Not even if you buy a brand new pair, place them on the shoe shelf and leave them there forever, will the shoes be the same as when you bought them new.

How many miles?

If you have a pair of solid cushioned shoes, most brands agree that the shoes last for about 1000-15000 kilometers (621-932 miles) of training. It also depends on your body size. Are you heavy, the shoes will last a shorter time.

If you don't log your runs, an easy rule is as following: You are running three times a week and your size is normal and you will need to change your shoes once a year. If you are wearing your shoes for leisure as well, then the shoes need to be changed more often.

Light weight shoes are usually less worn than well cushioned ones. Light weight shoes are often the second pair used for road races or interval training. And most brands agree on the quality of light weight shoes; you can use them for 600-800 kilometer (372-497 miles).

Why are they worn out when they look fairly new?

Many running shoes are made of EVA (Ethylene vinyl acetate), known as expanded rubber or foam rubber. The rubber will get dryer and compressed from excessive use. EVA also dries out when the shoes just sit on the shelf for years. In that way your trainers will be worn out even when they look pretty good.

The shoes in the photo are mine - and shame on me! - They are worn out by far when the outer rubber sole is gone... Because I underpronate when running and prefer light weight shoes, they get quickly compressed as well and worn on the rubber sole.

Remember to change your running shoes frequently!