|
When are running shoes
worn out?
This is a difficult question to answer,
because "beauty's only skin deep". But the quick answer is
that your running shoes are worn out when they no longer
adequately protect you against injury, regardless of how
they look.
So the big question is, how can you tell? It's not easy,
because a great looking pair of shoes may be more dangerous
to run in than a grungy looking pair. Many runners examine
wear on the outersole, which is the "tread" or outermost
layer of rubber on a running shoe, to determine how much
life is left in their shoes. While outersole wear is one
consideration, it isn't the most important.
In regards to protecting you agains injury, the most crucial
part of a running shoe is the midsole. The midsole is
generally considered to be the thick composite material that
is sandwiched between your foot and the outersole. The
midsole, among other things, is responsible for the
cushioning and rebound of your shoes. If your midsole is
worn, your shoe doesn't absorb as much shock, and passes the
excess to your feet, legs, and back. Not a good thing.
Unless you can tell that this is happening by "feel", you'll
need to resort to other methods to be able to tell when it's
time for a change. Here are a few ways to do that:
1. The Mileage test
While mileage can vary dramatically depending on shoe
construction and the weight and running style of the runner,
most running shoes can last from 200-400 miles before the
midsole has broken down.
2. The Visual test
You can sometimes tell if the midsole is toast by placing
your shoes on a flat area like a table, and looking at them
from the rear. If they have a noticeable "tilt" to either
side, chances are the midsole has broken down and now does
not offer as much protection. Sometimes, you can even see
wrinkles or folds in the midsole, which also indicates a
protection breakdown.
3. The Expert test
Another approach, if you're not comfortable with doing the
steps above, is to take your shoes to your favorite running
store, running club meeting, or podiatrist, and get their
opinion.
So, what's the best approach?
I believe that tracking your shoe mileage and visually
examining them on a regular basis is the best way to go.
After running for 40+ years, I've learned that injuries cost
far more than a new pair of running shoes. I routinely
change my running shoes every 250-300 miles, or even sooner
if they fail the wear tests above.
The tire industry standard line that "your mileage may vary"
applies here too. In the end, though, I believe that it's
best to err on the side of caution regarding your running
shoes, if that's what it takes to run without injury.
Run on,
SuperRun
Article © 2004 Ron Rowland, all rights reserved
|
.gif){kind=small}
