{"id":2579821,"date":"2022-05-28T05:00:50","date_gmt":"2022-05-28T11:00:50","guid":{"rendered":"https:\/\/www.outsideonline.com\/?p=2579821"},"modified":"2022-08-04T17:22:06","modified_gmt":"2022-08-04T23:22:06","slug":"when-to-replace-your-trail-running-shoes","status":"publish","type":"post","link":"https:\/\/www.outsideonline.com\/outdoor-gear\/run\/when-to-replace-your-trail-running-shoes\/","title":{"rendered":"When Do I Need New Trail-Running Shoes?"},"content":{"rendered":"

Welcome to Ask a Gear Editor, a monthly column where we answer readers\u2019 most puzzling gear questions. Have a burning question of your own? Become an <\/i>ºÚÁϳԹÏÍø+ member<\/a>\u00a0to\u00a0<\/i>ask an <\/a>ºÚÁϳԹÏÍø<\/a> expert for advice<\/a>.<\/em><\/p>\n

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I\u2019m an avid runner but mostly stick to shorter distances. This year I\u2019m shooting for my first 50K. How will I know when it\u2019s time to replace my trail-running shoes, since I\u2019ll be tackling lengthy, high-volume training? FYI, I\u2019m also on a budget. \u2014<\/strong>Ultra Newbie<\/strong><\/p>\n

Dear Ultra Newbie: Trail-running shoes<\/a> can be expensive\u2014upward of $200 a pop. So I tend to run mine down to their last lugs before I commit to new kicks.\u00a0<\/span><\/p>\n

Last year I trained for my first ultramarathon<\/a>, and over nine months, I bagged trails coast to coast, from Washington\u2019s Columbia River Gorge to North Carolina\u2019s Appalachia. The terrain varied from rough\u00a0limestone-shale fields to swampy singletrack to slick red sandstone.\u00a0<\/span>About 700 miles in, on the same pair of <\/span>Salomon Speedcross 5\u2019s<\/span><\/a>, I noticed worn spots developing on the tread. I also felt soreness in my ankle joints not akin to the usual fatigue I\u2019d feel after 20-milers. So I bought a new pair and broke them in before race day.<\/span><\/p>\n

As I\u2019ve learned since, putting down major mileage on the same pair of shoes may increase the risk of injury. Essentially, there\u2019s a sweet spot between squeezing the bang for your buck and pushing your trainers too far\u2014and it\u2019s different for every athlete.\u00a0<\/span>Several variables play into how often runners should update their trail shoes, including stride habits, terrain type, training goals, body composition, and even weather conditions. While there\u2019s no straight answer, I chatted with a few running experts to get more clarity for you, Ultra Newbie.<\/span><\/p>\n

Maximum Mileage for Your Trail Shoes<\/h2>\n

According to Eli White, a trail-running coach and manager at <\/span>Salt Lake Running<\/span><\/a> in Salt Lake City <\/span>who has set course records at five U.S. ultras, any runner who gets 700 miles out of one pair of shoes is an outlier. \u201cJust like <\/span>road shoes<\/span><\/a>, most trail shoes will last around 300 to 500 miles,\u201d he says. \u201cThere are always exceptions to this rule of thumb, based on the person, the shoe, and the terrain, but 700 miles is well above average.\u201d<\/span><\/p>\n

The life of your shoes also depends on how well you take care of them. I wear mine exclusively in the backcountry and pull the insoles to dry them out after each run\u2014likely the main reason I maxed out that pair at 700 miles.<\/span><\/p>\n

Signs That Your Shoes Are Breaking Down<\/h2>\n

General wear and tear in trail-running shoes corresponds to the three main parts: the upper, the midsole, and the outsole. The thing is: it\u2019s easy to <\/span>see <\/span><\/i>if your shoes are falling apart on the outside, but it\u2019s easy to <\/span>forget<\/span><\/i> what fresh cushioning feels like on the inside as you gradually wear them down.<\/span><\/p>\n

The upper and outsole show the most obvious signs of wear, like seam- and heat-seal separation, thin or bald tread, holes and small tears, stretched-out material, and other visible deformities. Notice any of these? Replace your shoes.<\/span><\/p>\n

But it\u2019s the breakdown of the inner midsole that\u2019s often overlooked, hard to identify, and can be most dangerous in propagating injury potential<\/a>. Philip Snyder, general manager of <\/span>BPRunCo<\/span><\/a> in Wheat Ridge, Colorado, and a running-industry specialist for more than a decade<\/span>, says midsole breakdown was the likely culprit for my ankle soreness.\u00a0<\/span><\/p>\n

Tiny air pockets throughout the midsole\u2019s EVA foam compress as your foot lands with each stride. In a shoe with life left, the cushion rebounds to its original shape. \u201cA shoe that has started to flatten out at best makes the running experience less enjoyable and at worst leads to overuse injuries,\u201d says Snyder, who runs on trails 45 miles per week himself.\u00a0<\/span>In other words, it\u2019s safe to say you shouldn\u2019t push your shoes as far as I did. Lesson learned.<\/span><\/p>\n

The type of terrain you frequent can also determine how quickly and where a\u00a0<\/span>shoe breaks down. \u201cRunning on rough, rocky surfaces will wear down the tread on the outsole faster. And harder, packed surfaces will cause the midsole cushion to compress quicker,\u201d says White. If there are rips in the material, your foot may slide around, causing blisters or poor balance. If the inner cushion gets compressed, you\u2019re less protected underfoot.\u00a0<\/span><\/p>\n

Tips to Increase the Life of Your Trail Shoes<\/h2>\n

Clean the Upper Regularly<\/h3>\n

\u201cPeriodically, rinse off sweat and debris from the upper, which can expedite the breakdown of the materials,\u201d says Snyder. He recommends removing the insoles, soaking the shoes with a mild dishwashing detergent, and using a scrub brush to knock loose larger particles. Then air-dry them with newspaper stuffed inside. \u201cDon\u2019t put running shoes in the dryer,\u201d he warns. \u201cThe heat will break down the adhesives and potentially damage the midsole.\u201d<\/p>\n

Use Your Trail Shoes Exclusively for Trail Runs<\/h3>\n

Slip on a pair of recovery shoes or sandals before and after your runs, as well as to and from the trailheads. \u201cNot only will this extend the life of your shoe, it will also ensure that your shoe is performing to its greatest potential,\u201d Synder says. \u201cWalking and running put different forces on your shoe, and the materials in your shoe will adapt to your running gait. If you also use your shoe casually, the materials won\u2019t fine-tune to your gait.\u201d <\/span><\/p>\n

Similarly, he says, taking off your shoes after runs allows the midsole foam a chance to refresh and reset before your next outing.\u00a0<\/span><\/p>\n

Stock Up on More than One Pair<\/h3>\n

Make the most of the inventory at a specialty running store by trying on a variety of shoes there. <\/span>\u201cIf your budget allows, consider having multiple shoes in your trail-shoe quiver, as the proper amount of trail running shoes is n<\/em> plus one,\u201d says Snyder.<\/span><\/p>\n

Erik Dube, a 15-year veteran of the running-shoe industry at <\/span>Running Warehouse<\/span><\/a> in San Luis Obispo, California, says it\u2019s important to have at least two pairs of shoes in your arsenal and to rotate using them. \u201cWhile there are a lot of good all-around trail shoes in the market that will cover your needs, I enjoy getting shoes that fit a certain aspect of my weekly trail life,\u201d says Dube, who has completed 80-plus ultras over his 24-year trail-running career. He recommends \u201csomething that has more cushion for the weekend long run, something with a little more grip for the rocks, roots, or mud, or something a little more low profile and nimble for the up-tempo runs.\u201d\u00a0<\/span><\/p>\n

After learning the hard way last year, I now have three pairs of running shoes: two for trails, one for roads.<\/p>\n

Keep Track of Your Mileage<\/h3>\n

It\u2019s especially important to log your shoes\u2019 mileage and stick to that 300-to-500-mile range when it comes to gauging midsole vitality. Dube says that while most well-made shoes can last for 300 miles, this can vary greatly depending on the type of shoe you use and your running stride. \u201cI know some people who will go through a pair of shoes in 200 miles, while others can get over 500 miles on the same pair,\u201d he says. The bottom line? Chart your mileage so you don\u2019t push yourself to injury like I almost did. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Beware of warning signs that indicate it\u2019s time to get new kicks. Plus, use these expert tips to extend the life of your trail runners.<\/p>\n","protected":false},"author":124367,"featured_media":2579830,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"uuid":"fd3fa50a71bdd17d8c15a55251550caa","footnotes":""},"categories":[2562],"tags":[2613,3085,2834,3007,3242,3006],"byline":[1470],"ad_cat":[],"legacy-category":[],"class_list":["post-2579821","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-run","tag-running","tag-running-shoes","tag-running-tips","tag-trail-running","tag-trail-running-shoes","tag-ultrarunning","byline-patty-hodapp"],"acf":[],"parsely":{"version":"1.1.0","meta":{"@context":"https:\/\/schema.org","@type":"NewsArticle","headline":"When Do I Need New Trail-Running Shoes?","url":"https:\/\/www.outsideonline.com\/outdoor-gear\/run\/when-to-replace-your-trail-running-shoes\/","mainEntityOfPage":{"@type":"WebPage","@id":"https:\/\/www.outsideonline.com\/outdoor-gear\/run\/when-to-replace-your-trail-running-shoes\/"},"thumbnailUrl":"https:\/\/cdn.outsideonline.com\/wp-content\/uploads\/2022\/05\/luke-baum-9YgAmTLb6I4-unsplash-copy.jpg","image":{"@type":"ImageObject","url":"https:\/\/cdn.outsideonline.com\/wp-content\/uploads\/2022\/05\/luke-baum-9YgAmTLb6I4-unsplash-copy.jpg"},"articleSection":"Running","author":[{"@type":"Person","name":"Patty Hodapp"}],"creator":["Patty Hodapp"],"publisher":{"@type":"Organization","name":"ºÚÁϳԹÏÍø Online","logo":"https:\/\/www.outsideonline.com\/wp-content\/uploads\/2021\/07\/favicon-194x194-1.png"},"keywords":["running","running shoes","running tips","trail running","trail-running shoes","ultrarunning"],"dateCreated":"2022-05-28T11:00:50Z","datePublished":"2022-05-28T11:00:50Z","dateModified":"2022-08-04T23:22:06Z"},"rendered":"