When to replace your running shoes? 5 telltale signs to know

Running is one of the best activities for your heart, is effective in boosting longevity, and improves sleep. Running for even 10 minutes is enough to ward off heart disease risk and improve moods. Running shoes play a vital role in supporting your joints and muscles and preventing injuries while running. A good pair can ease stress from weight-bearing joints and protect our bones and joints from sudden jerks.
However, one should make sure the running shoes are not worn off as they can affect their cushioning and cause them to lose their shock absorption, which can lead to injuries and even blisters.
The lifespan of a running or walking shoe is about 300-500 miles and experts say the right time to consider replacing your running shoe could be anywhere between 9-12 months.

1. Unexplained joint pain

The purpose of a running shoe is to support your joints and muscles and if you experience any kind of joint pain or muscle fatigue of late, it could mean your running shoes have outrun their utility. This could be due to the wearing off of the cushioning rendering your pair of shoes ineffective.

2. Blisters

If you are getting fresh blisters and injuries, it may be a sign that your shoes are becoming old and needs replacement. When your shoes turn old and lose their cushioning, your feet may come in closer contact with the ground rubbing against the skin, leading to blisters.

3. It has been a year

Experts say the lifespan of a good running shoe is around 9-12 months. If you have been a regular runner, you should consider replacing them within a year to enjoy a smooth sprint. Usually, a good running shoe can help you run till 300 to 500 miles.

4. Damaged sole

Sole of your running shoes provide cushioning against sudden jerks and movements and when they wear off, the pressure can affect your joints or knees. If your soles have worn off, they can put you at risk of injury. If one of the soles is more worn off than the other, you should get a gait analysis done to ensure you pick the right pair of shoes the next time.

5. They look old

Do not delay buying a new pair of running shoes if you notice they look old and jaded. You may not realise that they may have lost their effectiveness.