How Long Do Running Shoes Last?
While a number of runners attend MVMNT Physiotherapy to improve their performance, most runners present to a physiotherapy appointment due to injury. And the majority of running-related injuries are non-traumatic overuse injuries. While the causes of these are multifactorial, a common theme is a lack of strength of the muscles in the affected area, relative to the persons’ body weight. Logic, as well as indisputable robust research, therefore dictates that runners should perform regular strength training to reduce the risk of injuries occurring in the first place. A common pushback to strength training that I hear in the clinic is that “my legs are strong enough from running, I don’t need to strength train”. I can understand this thinking, but on the other hand, runners are exposing themselves to increased injury risk, as well as leaving performance benefits on the table, if they are not performing regular and appropriate strength training.
A simple question does not always have a straightforward answer. This is certainly the case with “How long do running shoes last?”, a question I receive as a physiotherapist and keen runner frequently. Usually the answer starts with “It depends”, but there are certain factors we can look at to help determine when your running shoes need an upgrade.
Shoe Wear
The 500-800km mark has been frequently cited by the shoe and fitness industry as the point at which shoes should be replaced. However, there is no evidence for this. Shoes can lose some of their ‘oomph’ but still work perfectly well beyond this distance. But a shoe is done when it has a loss of cushioning or wear pattern that places abnormal stress on the runner. All shoes will fail at some point. When this point comes is reached will vary greatly depending on a number of factors. Firstly, people will wear out shoes at different rates, due to things such as their running style, foot landing pattern and choice of terrain. If you are unfortunate enough to wear out shoes quite quickly, you will find yourself buying more shoes. But think of the positives, you get to sample more of the wonderful options of running shoes out there!
Cushion Type
The second big factor to consider is the type of cushion within the shoe. The ability of a midsole to compress is called compliance, and its ability to bounce back from being compressed is resilience. With increased wear over time, the midsole compresses more and loses its resilience. How quickly the midsole loses this ability depends on the type of foam used. EVA foams break down quicker than PEBA foam-based shoes, so it is worth knowing what cushion you are buying, especially if you feel like you burn through shoes quickly. Runners usually do adapt to this and will begin to compensate for these changes until they cannot. At that point either the shoe will be too uncomfortable or they will experience some kind of bodily/tissue stress that if ignored may result in an injury.
Durability vs Performance
Finally, the purpose of the shoe will be relevant to its durability. I’m sure we’ve all seen the Adidas Adizero Adios Evo Pro 1 used for the women’s world marathon record performance in Berlin 2023, sold for £400 and designed to last for one marathon only! Racing shoes (so called ‘super shoes’) are designed for performance reasons to be lightweight rather than durable. Conversely, all brands have a stable of ‘daily trainer’ or ‘long run shoe’ which are designed to go for miles. You should purchase a pair of shoes for the purpose that you require them. These durable shoes are often heavier, and therefore may not be the best choice for race day. Both for this reason, and the evidence that having a rotation of running shoes can reduce injury risk, it is worth considering having more than one pair on your shoe rack.
Having considered all of the above, the most important thing to bear in mind is that the shoes must be comfortable. When they start to become uncomfortable, feel like they have no cushioning left, cause you pain or abnormal symptoms, have holes/wear that comprises their structural integrity, then it is time to hit the shops and treat yourself!
If you have any questions on whether a physio session or Running MOT is the best option for you, or you have any questions about MVMNT in general, feel free to contact via email.
- Jay Towolawi, Specialist Sports Physiotherapist and MVMNT Founder.