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Saturday, April 4, 2015

The Shoe's The Thing

I guess technically I'm tapering. I ran 22 miles on Saturday and this week's long run was 14 miles. So that also means the taper crazies are on the horizon.

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.
The worst is when the shoes still look pretty good, which this pair does. And they are a little sentimental because the hubs bought them after I first qualified for Boston because they are blue and yellow (BAA colors) and I wore them to run Boston last year. They might be a pair that gets a permanent spot in my closet because I can't bear to part with them.

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.


  1. I always hate retiring a shoe, but it is fun to get new ones too!

  2. I am a Kinvara girl too! Aaaannnd I'm right there with you, time for new shoes, my calves keep feeling sore.
    Isn't it such a treat to run the first time in your new shoes, after running the last ones to death? It feels like clouds! Wish they could be new for every run!

  3. Thanks for taking the time to discuss this, I feel strongly about it and love learning more on this topic. If possible, as you gain expertise, would you mind updating your blog with more information? It is extremely helpful for me.crossfit sneakers


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