Bolder Boulder, the Colfax Marathon and a number of other races are right around the corner, and odds are you’re amping up your running mileage this spring.  Here are a few tips about replacing your running shoes from our  15 years of experience in the women’s running shoe market.

When to replace your shoes

  • Replace your shoes every 300-500 miles.  Yes, that’s a big range, but neither runners nor shoes are created equal.  Some people have a hard heel strike, while others are severe over pronators. Some shoes might have more cushioning, while others might break down more quickly.
  • Put a note in Strava every time you get a new pair of shoes.  Strava can track how many miles you have on each pair of running shoes, then spend you time running, instead of calculating miles on old shoes.
  • If you find a shoe you love, buy more than one pair.  No, we’re not saying this because we sell running shoes.  We’re saying it because manufacturers change the design (or use a different last) of their shoes quite frequently. There is nothing worse than purchasing a shoe you think you love, only to find out that if has a completely different fit.
  • Don’t wait until your shoes are completely thrashed.  Get yourself a new pair while you can still rotate them in with your older pair. That way if something happens to one pair of shoes, you have another ‘broken in’ pair in reserve.
  • Never, ever, ever buy running shoes right before a race. Wear something you’re familiar with so you are confident they are not going to give you blisters, or cause any other type of pain.  In other words, break them in before race day, way before race day.

The key here, your body know when you need new shoes.  As soon as you start to feel something not quite right; a twinge of knee pain, foot fatigue earlier than usual, rubbing on your foot, on your long runs that feels suspiciously like a blister forming, that’s when you need shoes.  Don’t play the waiting game.  Shoes are expensive, but rehab costs more.