Unfortunately, running shoes don't last forever. If you keep track of kilometers, you put on your shoes, swap them out around 500 to 800 kilometers or about six months to a year whichever comes first.

This is a wide range. So here are some telltale signs that it's time for a new pair of shoes.

Your shoes will tell you your shoes begin to feel a little bit deed under your feet and let the energy return or the cushioning that they had when you first bought them.

There are deep creases in the midsole which can be seen from the side of the shoe.

The rubber on the bottom is worn down. This is usually one of the last part of the shoe to break down so if that is looking worn and showing visible we're the other parts of the shoe out also probably worn out, also take a look at the material on top of the shoe shoe and see whether it has also worn out.

Your body can also give you signs that you need a new pair of shoes you begin to notice aches and pains.

You didn't notice it first. Minor aches and pains can be caused by a number of factors, of course, but if your shoes or more than six months old, it may be worth trying that out first, it may be that the shoe has began to wear down as the shoe wears unevenly it may cause pressure and strain on different joints and cause minor aches and pains.

If you want to take your running to the next level check out our online run training platform where we train hundreds of athletes from around the world, from absolute beginners to elite ultra runners without our unique holistic approach. We know how to get you running faster for longer without burnout and injuries.  Download our free ebook here and find out about our running tribe Running Hot


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