Looking After Your Running Shoes

Your running shoes should last about 400-500 miles but look after them

If you're planning on training for a distance event the chances are you'll be spending a decent amount of money on a few pairs of running shoes. They aren't cheap, so why not take good care of them? Here we'll explore the best ways of prolonging their life. And that doesn't include putting them in the washing machine!

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How long do they normally last?

Running shoes should generally last between 400 and 500 miles, with some lasting only up to 300 miles. This depends on the make and model and how they are looked after. We'll talk you through how you can make them last a bit longer - up to 100 miles longer.

So how do you know how many miles you've done in them? You'll often be able to tell when they need replacing due to wear on the soles and the uppers will start to feel loose. For a far more accurate and ongoing update on your mileage if you're using a running app then this will keep a log for you. If you have two pairs on the go (covered below) you'll be able to keep track of both pairs. You can set an upper limit on your shoes and the app will tell you when you've reached it. If you don't use an app then make a manual note every time you run and the mileage covered. It is important to know how many miles you've done as sometimes your shoes won't show signs of wear as much as others and you could be wearing shoes with 700-800 miles in them, which isn't a great idea.

Also be cautious if you see a bargain at your local running store. It might be last year's model, or even from two seasons ago. Just because it's brand new doesn't means you'll get the same mileage from it, maybe 50 miles or so less. Over time the material used in the midsole does break down in contact with air. This is called EVA, ethylene-vinyl acetate and is a thermoplastic, more commonly known as foam rubber or expanded rubber.

Use the right shoe

There are three main types of running shoes and they need to be used for the specific function that they were constructed for. There are trail shoes, road running shoes and racing shoes (also known as racing flats).

Trail shoes are more robust and have much more grip on the soles, designed to deal with off roading. They also have more protection in the toe box area. The rubber wears out quickly if they are worn on normal asphalt roads. Shoes built for road running have more cushioning and racing shoes are much lighter, designed for runners who are looking to get a really good time in a distance event. They don't last long.

It's really important that if you're planning a mix of off-road and on the road running that you get a pair of shoes designed for that specific purpose and if you're planning on using racing shoes you only use them for that and not in your general training. You'll need to try them before your race, but don't overuse them. If you don't use your shoes for the purpose they've been designed for they will wear out much quicker.

For off road running or mud run events use trail shoes and save your road running shoes for the road

Have two pairs on the go at the same time

It might sound odd in a post about looking after your shoes to recommend buying a second pair while your first pair is still new but this is definitely the way forward. It takes a couple of days for the EVA in the midsole to get back to its normal shape after the pounding it has taken on your run, so if you are going out again before then (more than likely) then you need to do this in another pair. If you don't then the foam will get compressed further and may not recover fully. In effect you're giving them a chance to rest and recover.

If you're not using an identical pair of shoes for your second pair you may also see some muscle strengthening in your legs as your body adjusts to a slightly different shoe.

Only wear them when running

It might sound obvious but because they are so comfortable it's very easy to slip on your runners while you're doing day to day chores. Don't! Although they won't be subjected to the same level of stress you'll still be compressing the foam, meaning that you aren't giving them a chance to recover. Buy a cheaper pair for this purpose or use a pair that has hit their limit but still look ok. Many shoes are perfectly fine to wear around town even when you shouldn't run in them any more. Use these instead. Don't use up the valuable running mileage for domestic activity!

Clean them regularly

It's not long before that 'box fresh' look disappears. A couple of runs in the rain or in the park and all of a sudden they look like a different pair. It is then so easy to throw them in the washing machine and when they come out they look as good as new. You should avoid this if you can. It's ok for older shoes that you're running in anymore but not your current pair. Running shoes are made of high tech materials and they aren't designed to cope with the temperatures and rotations in a washing machine. If you are determined to use the washer then only use the cold cycle so you don't damage the glue or the EVA.

The best approach is to remove the laces (leave the insoles as they don't always go back as they should) and brush the dirt and mud away with a cleaning brush. Use baby wipes or a soft cloth. They don't need to be spotless. Chances are they will get dirty again on your next run. It's important to keep the soles clean as any excess dirt could impact on your running performance.

Don't use the washing machine to clean your shoes. Hand wash them instead.

Keep them out of the dryer

And what about when they're wet. This can be after a run in the rain or after you've given them a clean. If you don't they will smell and quickly go out of shape.

The best approach is to grab some newspaper and stuff the shoes with it, pushing it has far to the front as you can. Leave it for a couple of hours, then take the newspaper out and replace it. The original is likely to have absorbed as much water as it can at this point. Not only will this approach absorb water and stop the shoes smelling, but it will help retain the shape of the shoes. It's best to remove the insole when you're doing this and dry it separately. Keep your shoes away from artificial heat. In a warm room is fine, but definitely not on top of a radiator. The chances are this could soften some of the areas that were heat welded in the first place and then they'll lose their shape. Definitely do not put them in a tumble dryer for all of these reasons.

Leave the radiator for your cat, not for drying your running shoes!

Store them correctly

When you come back from a run do you just kick them off your shoes and throw them in a cupboard with everyone else's? That's not a great idea. Don't let other shoes pile up on top of them. The uppers are relatively delicate and can be damaged if heavier shoes are stored on top of them for too long.

Untie them when you take them off. The heel cup can become damaged if you don't.

Just like you should not use artificial heat to dry your shoes, the same applies to sunlight. Don't leave them outside in the sun for hours and don't leave them in your car, in the heat where they can also become damaged. If you need to leave them in your car, cover them with some clothing to keep them cool. The sun will just dry them out and will damage both the foam midsole and the areas where they were heat welded in the manufacturing process.

Follow a few of these points and you could extend the life of your shoes, saving some money and potentially making your shoes work better for you. When they are ready to be replaced, don't delay. Your running shoes are the most important part of your kit, so treat them well but when it's time for you to move on, do it quickly