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When do I update my running shoes?

A lot of patients come in asking this question and for good reason. Regardless if you are training for
a marathon or out walking it is vital that your footwear isn’t the reason that you get injured.

Overtime, running shoes compress and no longer provide the same level of shock absorption they
once did. This can make them lose their structure, inturn leading to a change in the way your feet
and legs function while wearing them. This altered movement can increase the load on different
muscles, joints, ligaments in your feet and legs and can lead to an increased risk of overuse
injuries. Examples of common injuries we see routinely include: shin pain/shin splints, plantar
fasciitis, stress fractures, Achilles tendinopathy, and forefoot pain (e.g. neuroma, bursitis,
sesamoid pathology).

To help keep your feet feeling happy, and to keep you active we recommend updating your
running shoes before they wear out. Here are some tips that will help you determine when it is
the right time for you:


  • On average, most running shoes will last between 500-900kms but this can vary depending on what training surfaces you most commonly use, what activities you perform, etc.
  • If your shoes have done more than 900km, now is the time to update them.

Bend Test:

  • This is a simple test that you can do yourself.  Hold the two ends of the shoe and bend the shoe back on itself.  If this is done easily then it would be safe to assume that the midsole of the shoe is likely compressed.


  • This is another test you can do yourself.  Have a look at the sole of the shoe.  If the tread pattern has worn out, particularly if the wear is uneven, it is time for new running shoes.worn-out-runners-1

Uneven compression:

  • Shoes can sometimes compress unevenly due to the use of different material and individual running/walking patterns.  Place the shoe on a flat surface and see if it ‘leans’ to one side.  If so, then this can greatly affect the dynamic support offered by the shoe.


  • If you are experiencing pain when walking or running, it would be useful to consider the above points.  You may also benefit from getting your shoes reviewed by a Podiatrist.  A Podiatrist can also assess your walking or running gait to give you tips on whether this was the right shoe for you or not.

In all situations, Podiatrists will always advise patients to get their running shoe from a specialty running store that will take the time and effort to get your properly fitted.  It can make the world of difference for your walking/running experience.

Thanks for reading



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Shop 2/17-19 East Parade
Sutherland, NSW 2232

Tel: 02 9542 3491