Of all the ‘runner’s essentials’ footwear should rank above all. Modern running shoes cater for all running styles. Technology and design of the modern running shoe gives the runner the very best in comfort and support.

Running in old or worn out shoes takes away the comfort factor but more importantly the support function diminishes leaving you open to the potential of injury and certainly a dip in performance.

Over time running shoes lose their shock absorption and stability and as a result stress to the feet and legs increases dramatically with the risk of a dip in performance or worse still cause running injuries.

A simple prevention strategy includes replacing running shoes when they wear out.

The internal layers of running shoes provide the cushioning and support and it is these that will wear out before any major signs of wear externally so this is well worth bearing in mind. Listen to your body and get a feel for your running, talk to fellow runners, compare your current footwear with a pair of new running shoes or of course seek advice if you are unsure.

As a general guide it is recommended that running shoes are replaced:

• Every 350 miles for heavy runners.
• Every 550 miles for lighter runner
• Every 3 to 4 months if you run 25 miles per week  (approx)
• Every 2/3 months if you run 50 miles per week (approx) and so on
• Visual testing – away from running inspect your footwear and look for signs of fatigue – compare and contrast on a flat surface at eye level
• Physical testing – twist and turn the shoes. Do they offer little resistance?
• If they feel ‘dampened’ or uncomfortable.
• If they are significantly worn or torn anywhere internally or externally

If you are a member of a club do try and swap idea’s and share experiences. Many runners buy two pairs of running shoes at a time and alternate use of them or have a cycle of wear where there are always two pairs available that will come to the end of their use at different stages perhaps.