Although running is supposed to be a relatively inexpensive sport, the sticker shock that can accompany a new pair of running shoes often makes you wonder how you can possibly make them last longer. Running shoes should typically be replaced every 300-500 miles (on the lower end if you are a heavier runner).
Higher quality running shoes tend towards the $80-$100 price range. If we use the $100 price and consider a person running 50 miles a week, they would burn through a new pair of shoes every 10 weeks! There are a few things you can do to help your running shoes live up to the higher end of their expiration date:
Do NOT put your running shoes in the dryer! Although it may be tempting after a particularly soggy run, the high heat of the dryer causes materials used in the running shoes to break down much faster. If your shoes get really wet after a run, you can stuff them with newspaper and lean them up against the wall with the toes pointing down. I usually have a beater pair of running shoes that I save for really nasty weather conditions.- Rotate your running shoes. I have a fairly large arsenal of running shoes that I rotate through depending on the type of run I am doing and what I feel like wearing on any given day. Believe it or not, letting your shoes take a day or two off between runs will help them last longer. This is because the shoes are able to dry out completely (crucial if you have super sweaty feet!) and they are able to recover their shock absorbing properties (this takes about 2 days)! I came across an interesting fact from Bob Glover’s The Competitive Runner’s Handbook: “Studies show that by alternating two pairs of shoes they’ll last longer than three pairs used consecutively.”
- Make sure you note the date you beginning using each pair of new running shoes. While some people like to write the date that they started using a new pair of shoes on the box, this is out for me because I never save shoe boxes! I like to put the purchase date/first use date on my calendar in Garmin Connect. Noting the date you begin using your shoes makes it a lot easier to track the mileage on them accurately. Many people wait too long to buy new shoes because they just don’t know how many miles they have on them.
- Buy local! I love to support local businesses, especially local running stores, which are unfortunately a dying breed. Cost concerns often lead us to look for the best price on shoes, even if this means stocking up on a past year’s model. When you buy a shoe that is deeply discounted because it’s outdated, you really have no idea how long it has been sitting around somewhere. When you shop local, you are getting the most current model of the shoe or occasionally a great discount on one that just became last year’s model!
- Keep your running shoes for running. Because running shoes are so comfortable, we tend to wear them even when we aren’t running. It’s a good idea to have a pair of sneakers for casual wear and only wear your running shoes when you are training. It might not seem like you are putting a lot of miles on just walking around, but you would be surprised how quickly this can pile on the miles!
I do well about keeping my running shoes for running and have other shoes for other training, but I don’t rotate my shoes and always hear I should do that. A good reason to buy another pair, right? 😉
You can always have another pair of running shoes! 🙂
I rotate my running shoes, only way to keep them lasting…hmmmm maybe I should get yet another pair…make them all last longer right? 🙂
I always have excuses for buying yet another pair of running shoes!! 😉
I really need to get another pair (or two) so I can rotate them. Right now I have one pair – and it’s almost time for new ones! So sad…these were my first ‘real’ pair of running shoes!
You could always bronze them! 😉
I rotate my shoes by keeping one pair for the gym and one pair for outside running, otherwise I an not organized enough to keep track of the mileages on them. I am fortunate enough that I get 750 – 800 miles out of my shoes. I must admit I’ve only been to the LRS twice and that I get my running shoes on sale and with coupons for $40 at Kohl’s.
Have you been to Rhode Runner? You would love it! 🙂 Good for you for being well-organized. I wish I always was! 😉
I’ve been to Rhode Runner twice, once to buy shoes. I had fine experiences there, but except for a minor case of PF a couple years ago I have never been injured so the cheaper shoes work for me. And I try not to spend money on running clothes / accessories unless I really have to.
You are so lucky!! I try to rein in the spending too, but I am a sucker for running gear! 😉 Good thing it’s my only hobby! 🙂
I NEED to buy a pair so I can start rotating mine. It’s way overdue that I took this advice and your post is the kick in the pants I needed to get out there and just do it! PS I love buying local, there are TWO awesome running stores near me that I adore, they pay such good attention to you and your needs when you’re there. I love that!
I know Jess, I majorly heart my local running store. They know just what you need and have the treadmill in store for trying before you buy. My store (Rhode Runner) also has group runs on Wednesday nights that are often sponsored by different shoe companies, so you can try different models!
Love your post. Simple and makes complete sense. I’ve finally gotten to a stage in my running where I have several shoe options to wear.
Thanks Jen! Options are always good. Rotating through different pairs of shoes also helps strengthen your feet and ankles!
I rotate the heck out of mine, but I have a ridiculous number of pairs. I also run barefoot and in Vibrams, so my shoes last kind of a long time LOL.
I have a kazillion pairs too, I should get about 1000 miles out of them! 😉
Yes! Rotating my shoes has extended their life a lot. Also, when I retire a pair of shoes from running they become my errand and yard work shoes. It’s another way to extend their usefulness without risking injury.
That’s a great way to recycle shoes Jill–LOVE the idea! 🙂
I’ve put my running shoes in the dryer before and needless to say… I totally regret it now. I actually think that is made the shoes shrink as I struggle to get them onto my feet now!
Oh, I didn’t even think about shrinking–good point!
Thanks for these tips! I wouldn’t have known how to properly dry out wet running shoes, but now I do 🙂 Interesting about rotating shoes, too. I don’t run daily so I tend to use them every other day or so, so maybe that’ll help extend their life, as well.
You’re welcome Meredith! You learn something new everyday! 😉
Great post… i always forget when I started using my shoes. I always MEAN to write it down, but never do. Before I hit “post” I’m going to mark it on my calendar since I just started using a new pair. Be right back….
…okay. Thanks. In case you were wondering, my new shoes have 84.9 miles on them. 🙂