Is it time to update your running shoes?

December 4, 2018

Have you ever gone for a run and felt that your shoes might need updating but didnt know how to tell if they’re past their used by date?

Warmer weather means more of us are getting out there and running more, and depending on how much running you do and how often you run, it might be time to update your shoes.

Here’s a few easy tips for checking out your current runners and making sure they are providing the best support for you feet:


  1. Work out how much you run per week vs the age of your runners
    • Most running shoes will generally last about 500 km but this will depend on the shoe
    • If you run twice a week for 5 km your shoes will have done 500 km in 1 year on average. How much running are you doing?
  2. Bend Test
    • This is done by pushing the shoe together by the two ends of the shoe and seeing if the shoe will bend back on itself.
    • If you are able to do this easily the midsole of the shoe has likely compressed and lacks its original cushioning and supportive properties. It’s time to update.
  3. Tread
    • If the tread (the sole of the shoe) has worn through, in particular if the wear is uneven, it is time for a new pair of shoes! This can also be a sign that a different type of shoe or a running assessment may be required.
  4. Uneven compression
    • Due to different materials in the shoe and individual patterns during our walking and running gait, shoes can compress unevenly, leading to a change in the dynamic support of the shoe
    • Look at the shoe whilst on a flat surface and see if the shoe “leans” to one side
  5. Pain
    • If you are experiencing pain when walking and running, getting your shoes reviewed and updated is a great place to start.

When you do update your runners, we recommend a transition period to break in your new shoes. You may be able to go straight into the new runners but if you have a big event or race don’t transition into new shoes less than two weeks before the event.


  1. Don’t fix it if it’s not broken. 2-3 weeks prior to an event is not the best time to try something new.
  2. When updating your shoes, have them professionally fitted by a running speciality store or recommended to you by a podiatrist who has assessed your feet and gait.

There are a number of specialty running shoe stores easily accessible for the Geelong and surrounding communities. Jack and the team at  The Running Company in Geelong are excellent at fitting your shoes correctly, as well as Paige and the team the The Athlete’s Foot in Market Square. Ideally updating to a shoe with similar control and heel height is best if you haven’t had any problems with your current shoes. If you are looking at going for a light-weight or less structured shoe, it may take some time to adjust to your new shoes. If you wear an orthotic this may also need to be adjusted if you are changing your shoes.

  1. Gradual adaptation to the new shoe. Allow for 3-4 shorter runs (up to 5-7km) in the new shoe, before undertaking a long run.
  2. Interchanging between your current runners and new runners for 2 weeks is recommended to allow the structures in your feet and legs to adjusted to the new load.
  3. If you do become aware of any pain or discomfort that persists beyond 3-4 days it is best to give us a call, email or book an appointment.

If you have any questions about updating your runners please feel free to call or email me, I would love to help.


Yours in keeping people active, healthy and happy,

Andrew Crutch


Andrew Crutch

Podiatrist Andrew Crutch consults at Pro Feet Podiatry’s Geelong and Drysdale clinic and loves helping people achieve their fitness goals. Andrew believes strongly in prevention being better than the cure and of the importance of identifying and addressing risk factors to prevent injuries.