We recently had a client whose running shoes were over 4 years old. In all fairness they were never used as runners, just for walking and general fitness. Nevertheless, they were showing all the miles on them and they weren’t offering either support or cushioning anymore. Enter lack of comfort and pain.

We know one can get so used to their trainers that it can become hard to change them. They are so comfy, almost like running in your slippers. But old trainers also mean higher chance of injury and pain.

So when IS the right time to change your trainers?


What we usually advise our customers is that the lifespan of running shoes is approximately 450-500 miles. And then we get the inevitable question – how do I know when I have done those 450-500 miles? Well, there are different ways to track your mileage. For example, if you run about 10 miles a week it means you should get a new pair of trainers every year (what most runners do anyway) or you can rely on the app or gadget that you use to track your activity and mileage.

You might think it’s not very important to be aware of the mileage of your shoes, but we always say as trainers get older they get to a point where they’re not looking after you as well as they should.

Condition of your runners

There are also lots of tell-tale signs that your runners are on their last leg. Some of them include the outer sole being worn out to the midsole, or the midsole feeling very soft. You should also look out for any signs of cracking or creasing in the midsole.

If you think about it, every time your foot hits the ground all the materials in the sole of your runners compress and then when you lift your foot off the ground they try to return to their original shape. As the miles pile up their ability to re-form diminishes which means the cushioning and support also diminish. The result on your body is, basically, more and more impact being transferred through your joints, ligaments and tendons on every step.

Other things to take into consideration are the surface you run on – if you are a road runner then you are likely to wear out your trainers faster then, let’s say, an off-road runner.

Well, there you go. We can help you choose the trainers to suit your needs – whether it’s for running marathons, gym work or simply enjoying a comfortable walk.

Why not pop in for a gait analysis?