When they detach from reality
From beginner runners to professional runners, this is a question all runners ponder.
Every runner runs with a different form, use the running shoes with a different intensity, and maintain the shoes with different care.
Every shoe is designed for a different purpose, created with a different philosophy, and manufactured with different quality.
The official answer is “hard to tell”, while most runners seem to give a ballpark figure of 300-500 miles per shoe.
However, I have worn running shoes that have fit well for me for over 600 miles and still feel good. I have also worn shoes that barely lasted 80 miles and felt like any extra mile will kill my legs.
When to replace your running shoes tend to be a very vague answer.
I’d like to share how I manage my relationship with my running shoes. Maybe this will help you in your decision.
Communicate with your running shoes often to find each other’s rhythm. Your body changes, your shoes change, and your relationships changes. When your shoes detach from your reality, they should be replaced.
When there are negative symptoms in your body that might be caused by your shoes, start considering their replacement.
When you identified that your shoes aren’t a match for you, you can try to extend your relationship but plan to replace them as soon as possible.
When your shoes feel completely detached from your reality needs, don’t give your shoes an extra step and get rid of them now.
After you read this post, you can make a more definitive decision on whether to replace your running shoes or not.
If you are a new runner looking for your first pair of running shoes, read my post on How to Choose Running Shoes for Beginners in 2020.
What is The Useful Life of Your Running Shoes?
Your running shoes should feel comfortable – snug in the heel and midfoot, with some wiggle room for the toes. This feeling would last the shoe’s useful life.
When I get a good pair of new running shoes, I can focus on enjoying running, whether it’s to explore new sights or work on improving my stamina and running performance.
This is the time when I have a friendly relationship with my shoe.
It is a bit like the relationship with your government.
A good government (I know it’s hard to imagine one nowadays!) should be working the magic in the background. You barely notice its existence, but it clears obstacles and sets up the proper infrastructure for your performance in life.
As long as the government does its job properly with society’s interest in mind, you are fine. When it starts creating or amplifying pain points in society, you start getting annoyed. This is likely the end of the useful life of this government, unless your government reforms.
Same with your shoe, when you start noticing it, it’s probably doing something wrong. Your shoe might be approaching the end of its useful life and considerations for replacements might be in store.
When Should You Start Considering Your Running Shoe’s Replacement?
This could be immediately after you purchased your shoe or hundreds of miles after you have run in them.
You might have purchased online or your running conditions changed after you tested your shoes at the running store. Some symptoms might not have shown during the short minute of shoe testing.
Basically, you bought the shoe with some expectation, and the sold benefits end up didn’t exist. Just like a newly voted in government dropping its campaign promises in its first month of office.
If you can return the shoe (Many companies have a 30-day return period fortunately), do it.
Over time, as your shoe is approaching the end of its life, you might notice that your running performance plateaus or deteriorates with the same shoes. You might even start getting new aches and pains from the shoe.
When you check the shoe, the material of the sole might have lost much of the springiness, and cracks and wrinkles form in the midsole.
You are getting weaker response from your shoe for your running demands. Some negativity is building up between you and your shoes. This is a sign that your shoes are close to the end of its useful life.
Even if your shoes look great, but you’ve put over 300 miles on them, it is worth giving consideration on your shoe’s replacement.
When the relationship is getting sour, but the shoes try to stick with you and don’t want to leave, it’s time to face reality and find another pair.
If the shoes were designed for 300 miles and the relationship is forced beyond 300 miles, it’s no good to force the extra miles in. While you CAN still wear them for a while, start preparing for their replacement.
At this stage, some noticeable physical features include:
- Treads worn out with many parts getting smooth (You can use this to identify your foot strike)
- Uneven wear or one shoe sole becomes asymmetrically worn compared with the other (Your posture might be uneven, and the shoe will now exaggerate it)
- Your shoes no longer stand up straight when placed on a flat surface
- The midsole is worn and feels tough. Or the midsole feels too soft and collapses easily under pressure.
- Multiple longitudinal creases in the midsole.
- The inside heel is worn out or the heel counter becomes mobile and less supportive
When you run with these shoes, your feet may get extra sore. Aches, pains, and blisters become more common and you notice an increased usage of moleskin and band aids.
Like a government that’s forcing policies that makes life difficult, it’s probably the time a new government is needed.
While you can live with your shoes for a bit longer, a replacement is needed soon.
When Should You Get Rid of Your Shoes Immediately?
Even if they were once #1 on some ranking or claim to be the smartest shoes on earth, it is outdated history. You have transformed, shoe technology has evolved, and the environment has changed. Reality has moved on.
An old generation shoe has grown out of shape and cannot support your current needs anymore.
Every extra step is bad impact to your body that’s unnecessary. By this point, you might have common knee pain, your Achilles might be hurting, your cores are unbalanced, and your running form is just a mess. Don’t risk and move on.
It may feel like your shoe is telling you to adjust your posture and performance to adapt to the shoe, and that other shoes might be even worse for you. (This thought crossed my mind several times in my running history) Change is hard.
Remember the government who claims they’re the best and blames all their wrongdoings on its citizens or some foreign government? That’s the way your government desperately tries to stay relevant in a new age, and with you paying the price.
When the relationship is detached from reality, don’t waste another step on them.
Some noticeable physical features include:
- Your Shoes falling apart.
- Your toes wear through the toe-box.
- The shoe upper tears and sides of your shoes have worn through.
- The outer sole has worn through to the midsole
- Your shoes smell bad, no matter how many times you wash them.
- When you run with these shoes, you keep getting blisters or brush burns, and you can feel every rock and pebble.
You might have loved your shoes for your once beautiful history together, but you really hate your shoes for not performing as a running shoe.
Save your body, give up these shoes and wear something else.
Story of My Nike Vaporfly 4%
My most expensive pair of running shoes were the Nike Vaporfly 4%. It was worn by many of the elite athletes and got all the hype as the best shoe at the time. It also cost a steep price of $250.
At that time, I was trying to qualify for Boston Marathon. I needed to run a sub-3 marathon, 30 minutes faster than my previous Personal Best.
I had the training in place, but I needed everything on race day to work in my favor. A shoe promoting a 4% boost is obviously valuable (That’s 7 minutes off a 3-hour marathon!).
And YES they were, I will give some credit to the Nike Vaporfly 4% for my sub-3 run, qualifying for Boston Marathon with less than a minute margin. It was beneficial for me in my second run in these shoes, no doubt. (I had a practice run before the race to familiarize my legs)
I loved the 4%, and I treasured them and only used the pair for marathon races so the shoe mileage before my next marathon was only 35 miles (60km).
Half-way through my next marathon, I felt the softening of the sole and my ankle was hurting after the race.
Even when I saw creases in the midsole, I thought it was just my deteriorated running form from fatigue and poor training. The relatively new shoes shouldn’t be to blame. I was wrong, and it cost me.
When I brought the 4% to the Boston Marathon, the shoes were less than a year old and only at a mileage of 62miles (100km). My running form was strange for big chunks of my marathon. I got cramps and my foot was burning.
When I got home, the pain from the bottom of my feet didn’t go away. I realized I had plantar fasciitis, and it hurt me for half a year.
Apparently, the cushion of the 4% was worn out and lost its responsiveness. As such, my foot landing caused excessive impact to my legs. My running form over the year might also have evolved.
In a sentence, the 4% is detached from my reality needs at the time I was running the Boston Marathon, and I was injured because I still trusted them.
I risked running an extra marathon with the shoes and paid the price. I should have gotten rid of them. The 4% is still with me (for good memories) but it will forever stop at a mileage of 88 miles (140km), way lower than the typical 300-500 mile range.
Conclusion
Treat your shoes as a relationship with you. If the relationship is toxic, give it up and try other relationships.
There are actual studies that show worn-down shoes causing runners to change their posture and gait, and lead to injuries down the line.
I have lived through this experience as well with my Nike Vaporfly 4%, and cost me valuable time.
Like a government, no matter how much you love the officials, if their management amplifies toxicity in society, their replacement should probably be considered. If the leaders try to stay in power by blaming others and overriding rules, an extra day with this government only brings negativity.
A good pair of running shoes will help you run better. If they hold you back or even cause injuries, they should be let go.
If you have no choice but to keep the shoes longer, you can try extending the life of the shoes by rotating your shoes (not wear the same pair every day) and avoid leaving them in extreme elements.
I hope this post helps you decide whether to get rid of that old pair of running shoes.
What other methods do you use to determine whether you keep your running shoes or not?
I’d be happy to see your comments below!
Related Reading
How to Choose Running Shoes for Beginners in 2020
Why Should I Run? 9 Reasons to Convince Yourself And Your Friends
How to Become a Runner: A Comprehensive Guide for Your First Two Months
How Much Should I Run to Reap the 8 Common Benefits of Running?
Running basics: The 3 Components to Boost Your Running Performance
