When Metzler was a collegiate runner, he’d write the date he bought each new pair of shoes directly on the foam, in permanent marker. What’s more, it’s a lot easier than it used to be. Like we said above, tracking the mileage isn’t foolproof, but it can help you determine how often to replace running shoes-especially if you combine it with some of the other signals mentioned above. “As the shoe starts to lose its oomph and its ability to hold you up, you’re asking your soft tissues to start working harder,” he says. Conenello says he regularly sees the fallout in his practice. Research on running in old shoes points to an increased risk of injuries, and Dr. Running in broken-down shoes risks discomfort at best, and injury at the worst. So can moisture from humidity or heavy sweating. Even in less extreme conditions, high temperatures can damage foam and the glue that holds shoes together, Ornelas says. Conenello once staffed a race in the Sahara he saw shoes with midsoles that were literally melting in the heat. Conenello says.Īnd then there’s the climate. But because you’re hitting the belt in almost exactly the same position each time, they may wear out more quickly than if you ran outside, Dr. Running exclusively on the treadmill may keep your shoes looking nice for longer, since they’re not exposed to the elements. Hard pavement can extract a larger toll than softer trails. The surfaces you travel on make a difference too. You might land lighter on your feet than another runner, or strike the ground with a different part of your foot, causing unique wear patterns. While the type of shoe you buy matters for longevity, other factors-including your personal characteristics and how you use your shoes-can affect how quickly they break down too.įor one, your unique biomechanics play a role, Dr. Finally, the fabric uppers of your shoes can develop holes or uneven wear patterns. The counter-the often-rigid cup at the back of your shoe that encases your heel-can also break down, leaving your foot prone to sliding back and forth.
Most have a harder rubber layer on the bottom called the outsole, which can wear through with repeated impact.
Beyond flat foams, old running shoes also lose tread, just like tires.
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