5 Signs You Need New Running Shoes

As runners, we put our shoes through serious tests. Every step, every kilometre, every training session takes its toll on your footwear. But knowing when to replace your running shoes isn't always obvious – and wearing worn-out shoes can lead to discomfort, pain, and even injury.

At ProFeet, our podiatrists see the effects of worn-out shoes every day. That's why we've created this guide to help you recognise the key warning signs that it's time to invest in a new pair.

Sign #1: You've Hit the Mileage Mark

The Rule: Most running shoes should be replaced every 500-800 kilometres.

Why It Matters: The midsole foam that provides cushioning and support gradually compresses and loses its shock-absorbing properties. Even if your shoes look fine on the outside, the internal structure may be compromised.

What to Look For:

- Keep track of your weekly mileage - Strava is great for this!

- Mark your shoe purchase date on your calendar

- Consider your running surface (concrete wears shoes faster than trails)

- Factor in your body weight (heavier runners may need replacement sooner)

ProFeet Pro Tip: Use a running app or shoe tracking feature to monitor your mileage automatically. Many of our clients are surprised to learn they've been running in shoes well past their expiration date!

Sign #2: Uneven or Excessive Wear Patterns

The Warning Signs:

- Worn tread on one side more than the other

- Smooth areas where the tread has completely worn away

- Heel counter breaking down or leaning to one side

What This Means: Uneven wear often indicates biomechanical issues like overpronation, supination, or leg length differences. While some wear is normal, excessive or asymmetrical patterns can signal that your shoes are no longer providing proper support.

The Risk: Continuing to run in unevenly worn shoes can worsen existing biomechanical problems and lead to injuries like plantar fasciitis, IT band syndrome, or knee pain.

ProFeet's Expert Assessment: Our podiatrists can analyse your wear patterns during a gait assessment to recommend the right shoe type and identify any underlying issues that need addressing.

Sign #3: Loss of Cushioning and Support

How to Test: Press firmly on the midsole of your shoe. It should feel springy and bounce back quickly.

Warning Signs:

- The midsole feels flat or compressed

- Less bounce in your step during runs

- Increased impact sensation when your feet hit the ground

- The shoe feels "dead" or unresponsive

The Science: The EVA foam or other cushioning materials in your midsole gradually lose their ability to compress and rebound. This means less shock absorption and more stress on your joints.

ProFeet Insight: Different cushioning technologies have varying lifespans. Our team can explain how long you can expect your specific shoe model to maintain its cushioning properties.

Sign #4: Persistent Aches and Pains

Red Flags:

- New or worsening foot, ankle, knee, or hip pain

- Increased soreness after runs

- Pain that appears during shorter or easier runs

- Discomfort that wasn't present when the shoes were newer

The Connection: Worn-out shoes lose their ability to support your foot's natural alignment and absorb impact effectively. This can lead to:

- Plantar fasciitis

- Achilles tendinopathy

- Shin splints

- Knee pain

- Hip discomfort

Important Note: While worn shoes can contribute to pain, persistent discomfort should be evaluated by a podiatrist to rule out other causes and ensure proper treatment.

ProFeet Advantage: Our integrated approach means you can see our podiatrists for assessment and get properly fitted for new shoes all in one visit.

Sign #5: Visible Structural Damage

Clear Indicators It's Time to Replace:

- Holes in the upper material

- Separation between the sole and upper

- Broken or damaged lacing system

- Compressed or flattened heel counter

- Visible cracks in the midsole

Beyond Aesthetics: Even small structural damage can affect the shoe's performance and your foot's stability. A small hole might seem manageable, but it can lead to hot spots, blisters, and altered foot positioning.

Safety First: Damaged shoes increase your risk of injury and should be replaced immediately, regardless of mileage.

Other Signs to Watch For

Your Shoes Feel Different:

- They feel looser or tighter than when new

- The tongue slides to one side consistently

- You need to tie them tighter to feel secure

Environmental Factors:

- Strong odours that don't go away (indicating breakdown of materials)

- Visible compression of the insole

- The shoe rocks or feels unstable on flat surfaces

Making Your Investment Last

Extend Your Shoes' Life:

- Rotate between two pairs if you run frequently

- Allow 24 hours between wears for the midsole to fully decompress

- Remove shoes properly (untie them rather than slip off)

- Air dry after runs (never put in direct heat)

Use appropriate shoes for your surface (don't wear road shoes on trails)

When to Replace Early:

- If you're increasing training intensity or mileage

- After recovering from an injury

- If your biomechanics have changed

- Following significant weight changes

The ProFeet Difference

At ProFeet, we don't just sell shoes – we provide complete foot care solutions. Here's what sets us apart:

Podiatry-Backed Fitting: Every shoe fitting includes a barefoot treadmill assessment with video analysis, ensuring you get the right shoe for your unique gait pattern.

Expert Guidance: Our podiatrists and trained fitting specialists understand how foot health impacts your running performance and overall well-being.

Comprehensive Care: From initial assessment to ongoing support, we help you maintain optimal foot health throughout your running journey.

Quality Brands: We stock premium running shoes from Asics, Brooks, Hoka, New Balance, Mizuno, Saucony, and On Running – all chosen for their performance and durability.

Book Your Expert Fitting Today

Don't wait for pain or injury to tell you it's time for new shoes. Our podiatry-trained team is here to help you make the right choice for your feet and your goals.

Ready for your next pair? Visit any ProFeet location for a comprehensive gait assessment and expert shoe fitting. Your feet – and your running – will thank you.

ProFeet Footwear: Expert-fitted. Locally-loved. Your trusted destination for active families and performance-driven individuals, providing podiatry-backed solutions that keep our community moving toward their goals with comfort and confidence.

Contact ProFeet Today:

Book online or call your nearest location

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Remember: This guide provides general information and shouldn't replace professional medical advice. If you're experiencing persistent pain or discomfort, consult with one of our podiatrists for a comprehensive assessment.