When do you change your running shoes? According to the shoe manufacturer, Asics, you should change them every 400 – 500 miles or earlier if:

•              Sections of the rubber outsole are so worn that you can see the softer foam underneath

•              The midsole feels too soft and collapses easily under pressure. 

•              You see longitudinal creases in the midsole

•              The heel counter becomes mobile and less supportive

•              Your toes wear through the toe-box and the shoe upper tears

•              One shoe sole becomes asymmetrically worn when compared to the other

•              One or both shoes no longer stand up straight when placed on a flat surface

•              You feel increased muscle soreness after running

I’ve got a simpler system to know when to replace your shoes: once a year, when the sales are on – or earlier, if a hole appears. 

The important thing though is to change them whether they need changed or not  – because no shoe lasts two years. If you get one year out of them, then you’re doing well. If you get longer, even better. Because you can buy the new pair and then keep wearing the old pair until the hole appears. 

It’s a simple system and it’s never failed me.Modern shoes should last a year, unless you are Kipchoge and running marathons every second week. But, in his case, he gets shoes for free from Nike so doesn’t have to think about it. Mo Farah on the other hand, now that his career is slowing down faster than he is, will need to start thinking about buying his own. So, Mo, if you’re reading, perhaps best you pop down to the January sales and buy a pair for this year!

So, there you go, you don’t need to know much about shoes to keep injury free with proper trainers. Just buy one pair a year in the January sales and you’ll never need to think about it again.