When To Replace Your Shoes?

I’ve had my fair share of running injuries over the years- Achilles Tendonitis, Shin Splints, Plantar Fasciitis, Some weird Inner-Arch-of-My-Foot-Pain. Though all of my running set-backs, I’ve learned how important it is to replace your running shoes! I actually now rotate through my running shoes each week. I went crazy and purchased around 6 different pairs before running the MS Run The US and am still working my way through them. I think that it’s really helped me to not wear the same sneaker two days in a row. I’m distributing the wear & tear on the shoes (so I’m extending their life) and also distributing my foot stride/strike since I’m wearing different shoes on each run! So, how can you tell when it’s time to replace your shoes?

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  1. Try to keep a log of your shoes.

    This can get kinda challenging when you add in multiple shoes into your rotation, but for a long time I kept a log of each run that I would do and what shoes I was wearing. Although I’ve since stopped the log, I still have a general idea of what shoes have A LOT of miles on them and what shoes might still have a few 100 miles on them. Normally the rule of them is that a new pair of running shoes can take you between 300-500 miles. I actually get MORE out of most of my shoes (I find that speed work shoes, like my beloved Launches, have less support so I don’t get more than ~400 miles out of them) because I swap the soles out for Superfeet when I hit around 300 miles in them.

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2. Take note when you feel ‘off’ after your run

Normally if I feel any sort of weird aches or pains after a run, I’ll go straight to what shoes I was wearing. I might feel like my achilles is a bit tighter, my plantar fasciitis could start acting up, or my ankles are just sore. Maybe it was the run or the terrain I was on, but I always like to factor in my shoes. For example, I had a treadmill run a few months ago where I was just doing some easy miles and immediately got a weird pain in my shin -> I was wearing a pretty old pair of shoes and decided that it was time to retire them. I haven’t had any sort of pain like that since then.

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3. Look at the bottom of your shoes

Take a look at the tread of your shoes. This can tell you A LOT about where your weight is when you land (is it in the middle? off to one side? do you have multiple wear spots?) and also how does the tread look? If it’s worn down to nothing compared to other parts of your tread, then it might be time to consider investing in a new pair of shoes. There are a few of my shoes that I’ve recently noticed have almost no tread in my forefoot striking area -> I’ve ordered 3 new pairs of shoes!

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4. Take a look at your insole.

I pull mine right out of the shoe and look inside to see where there is ‘less life’. Is one part smashed right down or does it look pretty even throughout the entire sole? Mine normally start to squish down near the pad of my foot, which tells me that it’s time to retire them.

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5. If your new shoe doesn’t give you anything -> time to retire

So what do I mean by ‘not give you anything’? I mean LOTS OF THINGS! Does it no longer give you excitement when you pop it on? Does it no longer feel like it’s providing you with support/ spring/energy/return when you run in them? Do they feel like you’re weighed down more than you used to feel (new shoes should always feel like you’re on springs, but really worn out shoes -> I feel like I’m ‘stuck in mud’ on my runs)?

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So, when do you replace your shoes?

How many shoes do you currently have in your rotation?

When was the last time you got some new pairs?

I just ordered three new pairs (thank you Birthday gifts ; ) …)- Launches (for speedwork), Caldera (for trails), & Ghosts (for everyday road runs). I’ll donate the oldest pairs of my shoes and will work towards getting another pair of the Ghosts and probably another gore tex trail runners because you never know when it might be snowy/rainy/muddy on race day!

Training Tuesday: AfterShokz Trekz Air PRODUCT REVIEW & Must Listen.

"Disclaimer: I received an Trekz Air Titanium Wireless Headphones to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!"

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Happy Tuesday! WOW. Am I TIRED. Ha. It’s finally starting to catch-up to me, so I’m upping my fluid-intact, sleep, stretching/foam rolling 2x a day, and eating super healthy. I’ve got some stressful weeks ahead of me before the marathon, so I’m trying to everything I can to minimize the stress. Come Wednesday, I’ll have all of my “long long" runs behind me so I’ll begin to taper, which I think should relieve some of that stress (but honestly the taper is sometimes a bit stressful to me too).

Before we get into my AfterShokz product review, I NEED to share with you a podcast episode that I listened to on my long run Saturday. THIS podcast episode was mind-blowing and honestly it gets me even more excited to read her book (I just picked it up from the library). Super informative and I think that I’d like to build my next training cycle around my hormones if I can somehow figure them out??

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On a side note, you probably know by now that I’ve been testing out my AfterShokz Trekz Air headphones for a few weeks now- including on my 28 mile long run last week! Side note: I must have been slightly delirious by my last 7-mile segment because I definitely put my vest on the wrong way…Whoops.

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I’m happy to report that they lasted the entire 4 and something hours I was out there. So that is definitely a bonus. But first, let’s back-track to the beautiful packaging they come in. Stella is also very interested.

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So sleek and they come in this great case that my cat, Brady also equally loves (he actually picks it out of wherever I hide it and carry it about the house). I wish I had a photo to share, but he normally drops it by my feet before I can snag one!

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I got the slate color and they came with also a charging cord and a 2-year warranty. I love that they have a 6-hour battery. They will get me through an entire marathon and a good majority of my 50 miler (which is perfect because I normally like to save music/podcasts as a ‘treat’ in the later miles of a race). I also really like that you can take calls from them (or ahem…ignore them…I’m looking at you telemarketers!) and they are sweat resistant.

Can ya tell I like to wear this visor a lot? Ha. I should probably wash it…

Can ya tell I like to wear this visor a lot? Ha. I should probably wash it…

One of the biggest pet-peeves that I find with ANYTHING wired is how absolutely disgusting that wire feels when you get sweaty. You know what I’m talking about… it gets coated and slimy and ugh. it’s like those really humid days where even wearing a shirt is pointless because it just gets drenched two seconds into your run. I also wondered about the bone-conduction technology. I thought it was SO COOL, but also kinda weird? Like, would I feel it in my jaw (I’ve got TMJ)? Would it move all about and prevent me from catching up on my latest podcast?

I can 100% say for certain that it didn’t feel weird and they never moved on me ONCE! I never felt them and really love how mindful I am now on the run. I don’t tune everything out and come back from my run feeling more rejuvenated and at-ease with myself as opposed to tuning out the birds chirping, cars driving by, the quietness of a morning run. They are so much safer on the roads and I can’t wait to try them on the trails this summer. I know that I’ll be able to hear wildlife approaching, mountain bikers zooming down the trail, and fellow runners coming up behind me (all of my biggest fears when on the trails alone).

Aftershokz also has an amazing video about the headphones, which I’ll share below incase you’re interested! They are so light as well. Don’t forget to get yourself a discount code if you want to try a pair out for yourself.

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Ever done a training cycled that has followed your hormones?

Favorite part about running outside?

Last favorite podcast episode you listened to?