How often to change shoes?

[merjmo]

Ladies - I only run about 10 miles a week (more if I'm actually training) but can't decide if it's really time to change my shoes yet. I started using them at the beginning of November, so this has been about 32 weeks on this pair. Also, I only run with these shoes on the treadmill, so when I go outside I use another pair. I've been outside running only in the last month or so, and not every time.

I know the guidelines say every 300 miles, and I was wondering how the rest of you determine when to change shoes? My husband says it's not time yet because the treads are still fine, but I argued that they wouldn't wear down that quickly on a treadmill (ultimately he doesn't care when I change my shoes, I was asking his opinion).

Thanks for any advice you can give!

[SweetRed]

I also run 10-12 miles per week, almost all on a treadmill. I just bought a new pair of running shoes last night. The previous pair are from early January. For me, it's all about the arch support and my current pair have "collapsed" too much. I've noticed in my past couple of runs that my stride is off as a result and my feet start hurting mid-run.

Are you noticing any change in your stride? Unusual aches or pains? Or is this just about the treads?

[Hello Kitty]

I wear new balance, and my treads are fine, but for me, there comes a point when I can *feel* it when I'm running/walking/aerobic-ing. I just feel fatigued, and I know it's from my shoes. It's like they give out all of a sudden and I literally can't workout in them anymore. I probably wear them way too long, but I alternate shoes and sometimes supplement the arch support.

I just reached that point with my latest pair of shoes, which I bought in the Fall 04. :o I workout 5-6 days/week, walking and running, some aerobics. I have a seperate pair for weight training, which has made a huge difference, both in my lifting form, and how my runners feel.

[merjmo]

Are you noticing any change in your stride? Unusual aches or pains? Or is this just about the treads?

Nothing that I have noticed per se, though I don't particularly enjoy running, so it's usually painful. :)

For me it's more about making sure my shoes are in good enough condition to protect my knees...sometimes if I'm not stretching properly before/after a run I'll notice knee pain due to my extremely tight hip flexors. For financial reasons I want to wear my sneakers as much as possible but at the same time I don't want to screw up my knee - I'm way too early in life for that!

[Hello Kitty]

It sounds counterintuitive (and if you have real knee probs, you may want to clear it with your doc) but doing full (http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html)squats has been awesome for my knees. My knees generally used to ache when running, but they don't anymore.

You also may want to go to a running store to have them test out what kind of shoe you need. I've never done it, becuase I'm very happy with my NB, but it's an idea if you are experiencing problems.

[merjmo]

Interesting idea on the squats, but adding extra hip flexor stretches has done wonders. I'm super-happy with my shoes (also New Balances) on their comfort and how they are with my feet - the only place I ever have blisters is on my arches, and that's almost nonexistent when I use those no-blister socks.

(Happily, I also live near a New Balance outlet where I can get my shoes at a huge discount off of retail price!)

[j*east]

I have knee trouble and stick to the 300 mile rule (approximately). By the time the treads are worn, the shoes are past old and into really old. The important part is the padding inside that you can't see and it gets compressed over time. Running is really hard on your joints (or at least mine), so be nice to them and get new shoes.

To make myself feel better about spending $$ on new shoes, I use the old ones for walking the dog, errands, etc. They're still good for walking, but not so good for running.

Oh, and lifting has really helped my knees too. I've read that strengthening your quads can help most knee problems. :)

[LittleFredPunkinHead]

I try to stick to the 300 mile rule as well. I get nasty shin splints if I run in worn-out shoes.

[Brandy]

Question- kind of related.

I've rubbed or torn a hole in the heel of my last three pairs of shoes. That has happened way before I've reached 300 miles or the outside of the shoe has shown really any wear. Does anyone know what causes this or any shoe recs? I've been wearing Nikes and New Balance.

[j*east]

Brandy, do you mean on the inside, under your heel? Or on the back? How about a picture? :) My first guess is they're too small, but I bet you'd know that. Maybe they're not shaped right for your feet? Tell us more.

[Brandy]

Thanks j*east! It is inside of the shoe, on the back of my heel, between the bottom of my heel and the ankle. I bought socks with extra cushioning there but it doesn't seem to help. At the New Balance store they measure my foot between 6.5 and 7 wide, but my foot will not fit in shoes smaller than a 9. So, I'll buy a 9 or 9.5 wide (depending on the style of the shoe). I have a high instep but don't know of any shoes that accomodate that.

I just got a new pair and threw out my old ones so no pictures :)

[fuzzy]

I try to stick with the 300 mile rule too. I usually go over, but...

Brandy -- do you wear heels a lot? I do and I get small lumps (I guess I would call them lumps...) on the back of my heel. They don't totally stick out, but they do tend rub holes in the heels of my running shoes. My husband (in orthopedics) says there's not much you can do about it but stop wearing heels. That's a logn winded way of saying I still wear running shoes when they've developed my trademark heel hole. :o

[Hello Kitty]

Are you a heel striker, perhaps? I am, and I get heel holes (more in one foot than the other) I always figured it was from that. They don't really bother me, so I've never done anything about it.

[merjmo]

Brandy - Maybe the next time you need to buy shoes you could go somewhere that sells many brands and that should know their stuff, like Marathon Sports. You could have someone who really knows shoes and running look at your feet and watch you run on the treadmill so you can pick the best shoes for you. Maybe they've also seen this phenomenon.

Though interesting to hear Fuzzy's husbands thoughts! How come heels and no other dress shoe?

[merjmo]

Oh, and lifting has really helped my knees too. I've read that strengthening your quads can help most knee problems.

Thanks, J*east - I actually have incredibly strong quads and hamstrings, and my dad (who's been running since before I was born) suggested regular squats might not be a great idea (due to his experiences and stuff he's read). When I was having pain I wasn't stretching them very well (but still stretching hams) so I know that was also contributing. This is why I'm intrigued by the full squats suggested by Seb's kitty. Most of my strength training now is via yoga.

[fuzzy]

How come heels and no other dress shoe?

He meant any shoe with a heel. :) Something about how wearing heels causes you to walk unnaturally and so a tendon (I think?) starts to "bow" out by the heel.

[LeslieandPaul]

Question- kind of related.

I've rubbed or torn a hole in the heel of my last three pairs of shoes. That has happened way before I've reached 300 miles or the outside of the shoe has shown really any wear. Does anyone know what causes this or any shoe recs? I've been wearing Nikes and New Balance.

Do you untie them before you take them off? I've destroyed the heels of a few pairs of shoes by not untying them (walking shoes, skate shoes and runners).

I've heard that running shoes should be replaced every 3-6 months, depending on how much you use them. I've had my runners since September, but have only used them for about 5 months of running. I'll probably wait a few more months before getting new ones (since they cost $130+). They still have lots of life left in them (Asics Gel Cumulus)

[Hello Kitty]

This is why I'm intrigued by the full squats suggested by Seb's kitty. Most of my strength training now is via yoga.
Well, you can be strong with your own body weight, but it's not the same as added weight resistance training. They work your muscles in different ways. IMO yoga is a great supplement to a training program, but it doesn't replace weight training. I use both. But then I'm very pro weights so take that FWIW. :p

The reason full squats are preferred to half squats is that half squats actually put most of the pressure (that half down position) on your knees. Going down, past that point, skips the stress on your knees all the while strengthening the muscles beyond your quads. I hope that makes sense. To be honest, I always used to do the half squats, but was intrigued by full ones. I'm a convert now.

[Brandy]

Thanks for all the help everyone :)

I wear heels only maybe once a month for a few hours. I wear flat sandals to work and out. I googled "heel striker" and got a lot of great information about buying shoes. I don't really know where to go where there are informed sales people, we have a Sports Authority, maybe I'll try there and bring in my current shoes when I need a new pair! Thanks again!

[LittleFredPunkinHead]

Are you in Sarasota? Not trying to be stalkerish or anything, I was just thinking, I've had the best luck with dedicated running stores- not great luck with places like Sports Authority, Dick's, and the like. Runner's World has a list of specialty running stores, and they have one down for Sarasota:

URBAN SOLE
2300 Bee Ridge Road
Sarasota, Florida 34239
Phone: (941) 929-0082
Website: www.urbansolestore.com
Email: urbansolestore@aol.com

[maniach]

I was told that you can tell when you need new shoes because the heels start to get crinkles in them on the outside. It's a way you can tell that they are squished too much and not providing the support you need. I know there are usually shoe stores where they sell pretty much ONLY athletic shoes and the sales people there REALLY know what they are talking about. You can always try going to a place like that and talking to someone.