How long do trainers last for is a question patients will ask me on a regular basis. And unfortunately, they don’t last forever! I regularly ask patients how old their running shoes are. Old shoes can cause all manner of annoying niggles, aches and pains. Yet we often don’t attribute what we wear on our feet to that tight calf, sore Achilles tendon, or aching lower back after each run.

How Long Do Trainers Last For?

It is recommended that most high quality running shoes be replaced between 300-500 miles, 480-800km, or 4-6 months if you run 20 miles a week. Each manufacturer has different guidelines, and every runner creates wear and tear in their shoes differently. This is why its important to track your mileage and learn what the tell-tale signs are for you and your shoes.

Personally I can stretch a pair of running shoes out to about 400km. Then my knees will start to get sore and my calves will tighten up after each run. When those niggles start, it’s time for a new pair of shoes.

How To Tell If My Trainers Are Wearing Out?

Shoes will Feel Flat: The bouncy supportive midsole section of running shoes absorbs the impact generated by each foot strike during running. After time, and thousands of steps, this reduces and your shoes won’t feel as cushioned anymore.

Worn Soles and Uppers: Regularly check the soles for signs of wear and tear. The grips on the sole will start to look flat, worn and smooth, and uneven patches of wear could develop too. Also, if the uppers start to wear so you can see socks through the toe areas, and the inners at the heel starts to wear then its time for a new pair.

Nagging Aches and Pains: Regular running can cause muscular discomfort. But if joints and muscles are aching, sore or tight after every run then that could be a sign your shoes are getting old.

How Can I Make My Trainers Last Longer?

Own 2 Pairs and Rotate Them: Owning more than one pair of the same shoe can reduce the wear and tear on one particular pair. This means that both pairs last longer. You could try rotating them on a weekly basis. Or have one pair for your short tempo runs during the week, and a second pair for your longer runs at the weekend.

Dry Them Out: Whether you’ve got caught in a rain shower, or your feet have got a bit sweaty, its important to dry your shoes out properly. Remove the inner sole and let them air. It is not advised to put running shoes in the tumble drier as this can damage the material and cushioning.

Keep Them Clean: We are all guilty of getting back from a muddy run and leaving our shoes by the back door! But dirt and mud can be abrasive to the shoes upper and cause premature wear and tear. Plus they’ll look much nicer on your next run!

Use Them For the Correct Surfaces: Using your shoes on the right surface will ensure they don’t wear out prematurely. Road shoes aren’t strong enough for the tough stones and terrain of the trails. And vice versa, the lugs on trail shoes will wear out quickly if being used on concrete roads and pavements.

So, hopefully this guide will help to prolong the life of your running shoes. If you are experiencing any niggly aches and pains, contact us for appointment availability and get it sorted. Then you can start running in your new shoes injury free!

Written by Rhea Malkin BSc (Hons) Sports Therapist MSST and STOTT/APPI Pilates Instructor.