There's nothing like a outdoor run — the fresh air, wind whizzing past, the adrenaline. However, if you don't keep an eye on your running shoes, they could lead you to some unsettling problems that you definitely don't want to deal with in the future. Let's tackle it, now.
It’s no surprise that running in worn-out shoes can do more harm than good. As your trusty trainers age, they lose their cushioning and shock absorption, which can alter your posture and running gait – but why does this leave you vulnerable to injury over time?
When should you replace your running shoes?
The average life of running shoes according to research by New Balance is estimated at around 480 to 800km (300-500 miles) depending on certain lifestyle choices you make. (learn more here)
For example, a 100kg runner who overpronates will get less wear out of their shoes than a 54kg person who has improved form and stride.
What health problems can worn running shoes cause?
As a result of a wearing down of the cushioning and shock absorption of your shoes, a multitude of potential health problems can surface.
- Tendonitis
- Plantar Fasciitis
- Stress fractures
- Ankle sprains
- (learn more here)
The way to avoid these potential problems is to sort out your shoe cupboard, and regiment yourself into a proper shoe rotation schedule.
Shoe rotation: get the most out of your shoe
Having a solid shoe rotation means your are using each specific trainer for its most effective use, and not wearing them out too soon over improper use. A perfect shoe rotation for any runner means having race day shoes, long distance shoes, treadmill shoes and even slow run shoes.
The best long run shoes are:
The Fresh Foam X 880v15 Shoes
For a longer run, the Fresh Foam X 880v15 Shoes are very comfortable and cushioned for when you need it most. We find them breathable yet structured.
The best race day shoes are:
The FuelCell SuperComp Elite v3 Shoes
For race-day speed in 2025, you'll want a trainer that's carbon-fibre plated and very lightweight. The FuelCell SuperComp Elite v3 features strategically shaped and placed midsole voids to increase stored energy to provide you with a high amount of energy return. These are light, fast and supportive, and look great too.
The best treadmill shoes are:
The Fresh Foam X 860v14 Shoes
An ideal treadmill shoe needs to offer good stability. The Fresh Foam X 860v14 Shoes provides seamless support without being intrusive or effect your running style.
How long will my trainers last when training for a marathon?
Most marathon training plans can range between 400 and 700km depending on ability and experience. In this instance, a runner would need to consider purchasing a second pair of running trainers for the latter stages of training or a trainer rotation plan.
How can I easily track my running shoe mileage?
You can easily add your pair of shoes to most running apps so you can effectively monitor how much mileage your trainers have covered, so when they hit the 480-800km mark you can keep an eye out for any imperfections that might hinder your run.
