A great pair of trainers can be hard to find, which is why many of us hold on to our trainers for a lot longer than we should. Wearing worn out shoes is not only a fashion faux pas – it’s hazardous to our health. Over time, your trainers gradually lose their cushioning, stability and shock absorption capabilities. This means added stress to your joints and makes you more injury prone when working out.

The first indication that your trainers should be retired is the fact that you suspect you may need a new pair. The next indication:

Your Trainers Are Falling Apart

Your trainers will be subjected to some wear and tear. But if the shoe is starting to come apart, that is a clear indication that your shoes must be replaced. Shoes which are falling apart may not only be embarrassing to wear at the gym, but they are also not properly doing their job in supporting your feet, legs, and joints. This can lead to short-term injury or even long term disability.

The Mileage Put on Your Shoes

Expensive and cheap women’s trainers have a mileage limit. There are a number of factors which will affect the mileage of your shoe:

  • Your running and training style
  • Your body weight (i.e. smaller women can hold off retiring their trainers for longer than heavier women)
  • The running surface (i.e. trainers which tread on rougher terrain will need to be replaced sooner than if you run on a treadmill)

The general consensus is that a pair of running shoes will only last for 300 to 400 miles. If the shoes are seldom worn, or if you have an alternate pair, you may be able to extend the life to 500 miles.

Your Physical Condition

After a good run or workout, you may feel tired and fatigued. What you should not feel is joint pain, muscle fatigue, or be left suffering from shin splints. Suffering from any of the above is an indication that the cushioning of your shoe has broken down, meaning you are also not receiving adequate shock absorption. The stability of the shoe may have also deteriorated.

  • Testing Out the Cushioning: Owners of trainers can test the cushioning of their shoes from time to time. One way to do this is to place your hand in your shoe. Then press on the sole with your other hand. If you are able to feel your fingers on the other side, then your shoes are worn out and you need a new pair.

Don’t Rely on the Tread Alone

A common myth which has gone around the gym and training circuits is that you can tell when your shoes need replacing by the tread of the trainer. If the tread is completely gone, then clearly it is time to purchase a new pair of shoes. But shoes often need to be replaced far before the tread is completely worn. Test the cushioning of the shoe and make sure the heel still has a bounce to determine whether or not it’s time for your shoes to be tossed in the discard bin.