Choosing the correct running shoes is essential for any athlete, whether weekend or more experienced. However, just as important as the choice, is knowing when it is time to change it.
Wearing the same sneakers for a long time can increase the risk of injury and compromise performance. But how do you know the ideal time to replace your shoes?
According to orthopedists interviewed by the CNN report, the useful life of a running shoe depends on some factors, such as the weight of the runner and the type of terrain on which the races are carried out. In general, experts recommend changing between 500 and 800 kilometers of use.
“Initial pain indicates that the tennis shoes are no longer sufficient for that activity. It is also important to remember that even when the shoe is still, that is, without constant use, the cushioning rubber “wins”, which makes all the difference”, explains Luiz Felipe Carvalho, orthopedist specializing in spine, regenerative medicine and neuroscience.
The type of running also influences the longevity of the shoe. Runners who run on uneven terrain or trails wear out their shoes faster compared to those who run on. Likewise, athletes with greater body weight may need to change their shoes more frequently, as the impact is greater.
“Incorrect use of tennis is related to several types of injuries. The main ones are stress fractures, plantar fasciitis and tendinopathies, in which I highlight the Achilles tendon and the peroneal tendons”, explains Gustavo Araujo Nunes, orthopedist member of the Brazilian Society of Orthopedics (SBOT).
Here are some signs that indicate it’s time to change your sneakers:
- Single day wear: If the sole of your sneakers is smooth or has worn parts, it’s time to replace them.
- Damping loss: If you feel that the impact of your feet on the ground is greater, the cushioning of your sneakers may be compromised.
- Dor: If you started to experience joint pain after starting running or increased the frequency of your workouts, your shoes could be to blame.
- Discomfort: If you experience any type of discomfort when running, such as blisters or calluses, the shoes may no longer fit your feet.
How to choose a new pair of sneakers
When choosing a new running shoe, it is important to take into account the runner’s foot type. There are three main types: neutral, pronated (when the foot tends to tilt inwards) and supinated (when the foot tends to tilt outwards).
Additionally, ventilation and proper fit are essential for comfort during.
“Even if all technical specifications are met, the shoe needs to fit well to the runner’s foot. Sufficient space in the toe, absence of pressure points and comfort on the top of the foot are essential to avoid blisters and other problems arising from prolonged use”, adds Nunes.
Few runners are aware of the fact that how sneakers are stored can also influence their durability. Storing your shoes in damp places or exposed to the sun can accelerate the wear of the materials.
