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3 Signs You Need New Running Shoes

January 05, 2024 3 min read

“Give a Girl The Right Shoes and She Can Conquer the World”

So you need new running shoes again!? Let’s first start by saying, running shoes are NOT cheap, but let’s follow this up with the fact that you NEED to look at them as an investment to your overall health. Not only will great fitting running shoes help get you to the next level in your run game, they will also keep you from getting injured. There are a few times that I can remember in the past 25 years of putting some decent mileage in that I can remember a gigantic blister from a pair of shoes that were too big, and the one time where I started to develop plantar fasciitis due to the fact that my favorite running shoe design was changed and were not as stable as they had been. This, is why you need to pay attention to what you put on your FEET!

Do I really need new running shoes?

Sign #1: Worn Tread

The tread design on the bottom is getting worn to the point that it’s a. GONE b. worn down on certain areas c. you have holes in your shoes. You will begin to notice when you start paying attention to your shoes that you probably wear them out in the same areas. This will help guide you and your “shoe specialist” to the type of shoe you need.

Sign #2: You’ve Put on the Miles

300 miles is the starting point for thinking about new shoes. 500 miles should be the max mileage ran in a shoe. How do you know how many miles you’ve ran with a shoe? You can track your mileage by guessing your average weekly mileage. Example; if you know you average 20 miles a week x4 weeks that’s 80 a month. 300 mi/80mi= 3.75 so close to every 4 month you should be switching up your shoes. Don’t forget if you have surges in training you may have to switch closer to every 3 months.

Sign #3: Listen to Your Body

Your body will tell you so much, if you stop and listen every once in awhile. Pay attention to how your body FEELS after a run. If it begins to get achey and you start to feel sore after each run, ask yourself the last time you got new shoes.


  • Get different shoes for different activities. Hanging out with friends, weekend activities and hikes, make sure you do not use you running shoes for these activities.
  • Consider two pairs of running shoes. Again, it’s an investment but having 2 pairs of shoes keeps you from showing up race day with a pair of worn out shoes. With 2 pairs of shoes you are able to cycle different ones for different days.
  • Get fitted by a professional. A knowledgeable professional will help you figure out your foot size, arch and analyze your gait (how you walk and run). If you’re in the Central Iowa area I highly suggest a visit to Fitness Sports in Clive or Johnston. If you are in the Iowa City area you can check them out in Coralville. They are a very friendly, knowledgeable staff highly engaged in the local run community.
  • Take care of them. If it’s 100 degrees out and you leave your shoes baking in the sun or in a hot car, you’ve just sucked 20-40 miles out of your shoes. Common sense goes a long way.
So you need new running shoes?

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