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Do I need new shoes?

The most important piece of equipment for success in your running or walking program is a good pair of shoes. The right shoes are the key. It is a great idea to come to iRun to get fitted. We can watch your gait and put you into a shoe that will keep your body aligned correctly. The right shoes will make your whole body work better, but if your shoes are worn out, your ankles, knees, hips, and back will start to complain. Over time running shoes lose shock absorption, cushioning and stability. Continuing to run in worn-out running shoes increases the stress and impact on your legs and joints, which can lead to overuse injuries.

So how can you tell it's time for new shoes? Usually, your body will tell you, but here are some guidelines.

1. Replace your shoes every 300-400 miles or every 6 months. Keep a record of your mileage or write the date on the inside of your shoe or on a calendar to help you remember. Having 2 pairs to alternate on runs will help increase the lifespan of your shoes

2. Listen to your body. If you've been feeling muscle fatigue, shin splints, or some pain in your joints, especially your knees, you may be wearing shoes that have lost their cushioning.

3. Try the twist test. Hold your running shoes at both ends and twist the shoe, it should feel firm. An old shoe or one that doesn't have proper support will twist easily. Don't use the bottom of the shoe as a gauge. The material that the bottom of your shoe is made from is extremely durable and won't show much wear unless your shoes are very old. The twist test is a more accurate measure of the deterioration of the support mechanism in your old shoes.

4. Try a newer pair of shoes - one you bought lately or try on a pair at iRun. If you can tell a noticeable difference, it's probably time to retire the old pair.

If it's time for new shoes, come on in to iRun We'll be glad to help you keep on running and walking in the shoes that are right for you.

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