Friday, October 26, 2012 2:15 PM

Your sneakers should last you approximately 600 - 1000 kms. Why the large difference in use? It depends on your running style more than the actual type of running shoe of whether or not you are at the low or high end of the range. For example, small, efficient runners can get more mileage than heavy-footed runners. While you can't change the mileage or your style, you can be more aware of what worn-out shoes feel like and how they influence your running. Also note those feet that are prone to injury, which is defined by Shoe Science as getting the same injury year after year; they suggest replacing shoes between 700-800 kms.

Examine the Shoes
Make it a habit to examine your running shoes. Check the mid-sole cushioning for wear or compression. Turn the shoe outsole up and try to bend the toe box towards the center. A worn out shoe will bend easily. Examine the tread for worn spots that may cause you to lose traction and slip.

Feel Over Mileage
More important than mileage is how the running shoes feel. If you experience shin or ankle pain, consider replacing your shoes. Scott MacPherson, 2012 U.S. Olympic Marathon qualifier, describes wearing worn out shoes as "feeling like you're running on a flat tire." He urges runners to understand what those niggling aches mean rather than ignoring them.

Old Shoes
If you return to running after a break, don't assume that your old running shoes need to be replaced. If you stored them properly -- no extreme heat or cold --- the shoes should be fine to run in.

Other Tips
Try not to run in the same pair of sneakers two days in a row. Allowing the shoes to dry out and giving the padding time to uncompress may add some mileage.

Use your training log to track the mileage on every pair you train in. Or mark the shoes with the date purchased.
Save your running shoes for just for running – mileage counts whether you are walking in the mall, walking the dog, etc.
If you are concerned about on-going foot problems, in the Auckland area Dr James Baxter is available http://www.sportsmed.net.nz/our-team/podiatrist/james-baxter/

To have your running gait checked and right shoes chosen for your feet visit www.shoescience.co.nz/index.php       

For additional information: http://www.livestrong.com/


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