Are you guilty of wearing your running trainers until they’re literally falling off your feet? If so, you’re increasing your risk of injury. In this video, Heather explains when to replace your much loved running shoes and why it's so important!

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Have you found the perfect running shoes you never want to part with? Are you guilty of wearing your trainers until they’re literally falling off your feet? If so, you’re actually increasing your risk of injury.

Triathletes and runners wear trainers to protect our feet from the surfaces we run on as well as to keep our muscles and joints functioning optimally. As shoes wear, their support, form and grip will all diminish at different rates. With wear, your running shoes will become thinner and the midsole layer of cushioning will also decrease. Our bodies are used to adapting to different surfaces so your hips, knees and feet will compensate for this but these changes will eventually lead to injury, the key is changing them before you get to this stage.

A general rule for replacing shoes is somewhere between 300-500 miles or 450 - 600km. Time wise, it’s even more vague but a guide of 12-18 months is often used. The mileage guide is very rough as things like your weight, running style, type of running and running surface can all affect the wear.

Whether your shoes have air, gel or springs makes little difference as it’s actually the foam midsole made of ethyl vinyl acetate EVA which wears at the same rate. This means that there’s no significant difference between most brands. Try out Heather's tests to see how worn your running shoes are!

If you found this video useful, don't forget to give it a thumbs up and share with your running friends 👍

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