Oct 09, 2024
How often should runners replace their shoes? Experts weigh in
Siddhartha JanaConventional wisdom suggests that running shoes should be replaced after 500 to 800 kilometers, but this guideline is based on various studies and real-world runner experiences.
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Factors influencing shoe replacement include performance degradation, bodily discomfort, and loss of comfort or fit, rather than a strict mileage limit.
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Some shoe materials enhance running efficiency, with the benefits particularly noted in carbon fibre plate shoes, which elite runners often reserve for race day.
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Research indicates that running shoes may show significant performance reductions around 240 to 320 kilometers, suggesting these shoes should be replaced sooner for optimal performance.
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Alternating running shoes may reduce injury risk, as evidenced by a study showing lower injury rates among runners who used multiple pairs compared to those who wore a single pair extensively.
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Comfort and fit are critical for runners, and studies indicate that midsole materials may start to harden after about 160 kilometers, although perceived comfort changes are gradual and may not be noticed until a significant threshold is reached.
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It's advised to keep racing shoes fresh by limiting mileage to under 240 kilometers, while alternating training shoes can help extend the life of each pair.
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Ultimately, runners should replace their shoes when they notice a decline in comfort, as there is no one-size-fits-all answer for shoe replacement.
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