The Extra Mile! - Trainer Chat! How Often You Should Change Your Running Shoes And Why

In this episode of RunPod, host Jenny Falconer highlights the critical role of running trainers in a runner's kit. She emphasizes that trainers absorb impact with every step, and over time, the cushioning in the shoes wears out, which can lead to foot, ankle, and joint strain, ultimately increasing the risk of injury.

Experts suggest that runners should consider replacing their trainers every 500 to 800 kilometers, roughly equating to 6 to 12 months for those running three times a week. However, this can vary based on the specific shoe, running style, and the types of surfaces covered. Jenny advises listening to your body; if shoes feel flat or cause new aches, it may be time for a replacement. She also recommends against waiting for visible signs of damage like holes, as much of the wear happens in unseen cushioning.

Additionally, Jenny encourages runners to rotate their shoes, which allows each pair time to recover and can extend their lifespan. Although it may feel excessive to own two pairs of the same shoe, this practice can help maintain foot health and prevent injuries. Ultimately, she notes that taking care of your trainers is essential for a successful running experience.