At Potomac River Running Store we are asked this question frequently: “How do I know when it is time to replace my shoes?”
The answer for most people is after 350-400 miles of use. How quickly a shoe wears really depends on you; if you land hard on your heels with each stride, for example, you will run through shoes faster than more efficient mid-foot striking runners. Go by feel. Perhaps after a normal run or walk you are starting to feel some “twinges” of pain in your feet, knees, hips or lower back. In most cases, this is a red flag that your running shoes may still look good, but the inner, supportive materials of the shoe have broken down completely with regular use. It’s a clear sign your shoes are ready to be replaced. Good news: most of the time, fresh shoe replacement will take care of those little aches and pains entirely.
The vast majority of runners and walkers replace their shoes too late! If you can take what was once a firm, supportive but comfortable shoe and fold it in half, the shoe is long past its prime. Running or walking in worn out shoes can lead to injury, so do your part to protect your muscles and joints by keeping your shoes fresh and updated.
Come into any Potomac River Running store (we have nine locations in the DC Metro/Northern Virginia area), and undergo a free gait analysis using slow-motion video capture technology. Our expertly trained staff will analyze your foot strike, gait, and form to help you select the best technical running or walking shoe for your individual needs.