I thought I might be getting an early jump on things when my calves and shins both hurt after my Monday run. Then I decided to check the miles on my shoes. I can't remember the exact number, but I know it was in the 470s. Most of my Kinvaras have been retired around 450 miles. And most of the time their retirement coincides with some sore calves and shins after a few runs. So I think it's time.
When I began wearing Kinvaras several years ago, I did some research on how much mileage you can typically expect out of your running shoes because I was switching to a more natural running shoe and knew it was different depending on how much cushioning the shoes have, how often you run, and other factors.
Here's what I found:
- Your body will tell you when you need new shoes. Clearly I have found this to be true. You'll start having little aches and pains, like shin pain, tight arches, sore knees or even achy hips.
- Most running shoes last between 300-600 miles. Because that is such a big range, it's important to consider the factors that affect it. Lighter runners tend to get more mileage out of their shoes than heavier runners. Also the weight of the shoe is a factor. Typically you will get less mileage out of a lighter racing shoe than a heavier trainer.
- Keep an eye on the tread. When the outsole begins to look smooth, it's time for a replacement. However, keep in mind that the outsole will wear out faster if you run on pavement than if you run on trails or grass, so don't let this be your primary determining factor when replacing your shoes.
- Keep an eye on the midsole of your shoe. As you run, the midsole becomes compressed over time and you eventually lose the cushioning in this important part of your shoes.