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What we’ll cover
  1. What is the average life of a running shoe?
  2. How do I know if my running shoes are worn out?
  3. What affects the lifespan of your running shoe?
  4. How many kilometres do running shoes last?

How do I know what running shoes to buy?

This year, running and walking has become a mainstay as part of our regular exercise regimes. There are many factors to avoid getting injured when running. This includes regular running specific strength training, appropriately increasing your distances/time (don’t do too much, too quickly!) and importance of a warm up/cool down. However, often underestimated amongst many runners is the role your shoes play when it comes to injury prevention and running performance. Since your foot is the ONLY part of your body that contacts the ground when you run, it becomes critical to ensure your shoe is specific and perfect for you. With so many options out there, our physiotherapist Vernon Mittal delves into what to think about when selecting a shoe.

What is the average life of a running shoe?

It is recommended to replace your runners if they are > 2 years old (used or unused). Regardless whether you have used your shoes, materials in footwear deteriorate over time. In particular, the material that is utilised to provide structure and support deteriorate over time regardless of use. Typically, the midsole (arch support) of runners have a shelf life of approximately 2 years. Equally, the longer a runner is used, the greater the wear-and-tear of the structure and integrity of the runner. In particular running shoes which use a foam-based or flexible support gradually harden over time decreasing the amount of cushioning provided.

With all of these changes and the repetitive nature of running, this significantly increases the likelihood of injury.

How do I know if my running shoes are worn out?

Over time, runner’s gradually wear out. Common signs of a “worn-out” runner include:

  • The tread on the sole becomes smooth and the overall shape of base-sole changes. This means the side of your runner wears down unevenly. This can sometimes suggest that your shoe was not ideal.
  • You are beginning to experience pain or symptoms when running.
  • The internal shoe structure has lost the “spring” and feels hard.
  • Your heel feels it is coming out of your shoe indicating a loss of structural support

What affects the lifespan of your running shoe?

A number of factors can affect the longevity of your runners. This includes:

  • Running terrain and running surfaces play an integral part in your runner’s life. Running on the terrain that the shoe was designed for will ensure a longer lasting shoe. If not, the shoe will deteriorate faster. For example, trail running shoes are specifically designed to promote grip on uneven surfaces but regular use on concrete or track will deteriorate the tread and undersole very quickly.
  • Running style and biomechanics. There are 3 different types of running styles (Forefoot, Midfoot or Heel striker). By looking at the bottom of your shoe and observing where the most deterioration occurs gives a strong indication as to your running style and thus what type of shoe you buy next is most appropriate. It is important to note that often your foot posture when standing still can often be different when walking and running. A physiotherapist or podiatrist are well placed to assess your running technique and biomechanics.
  • Your build will also affect how long your shoes will last. Most running shoes are designed and are made for the “average” individual (weight and height) so any differences from this will affect your runners life.

How many kilometres do running shoes last?

As listed, many factors influence how long your running shoes last. Tracking your distance and mileage can be a useful guide to determine how long your shoes will last. Depending on the factors listed above, most running shoes will last approximately 600-800 km’s depending on all factors listed above.

If you are concerned about the integrity of your shoe and want further help, please feel free to contact our physiotherapy team or book online. If required, our team can collaborate with our in-house podiatrist or assist with our running specific strengthening programs to compliment your running.


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Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone.

You Deserve to Feel Good.

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