“When do I need to update my runners?”

Have you been clocking up the Covid lockdown kms this year?

Highton Podiatrist, Marney, speaks about when it is best to update your footwear.

Firstly, let’s break down the different parts of the shoe so we can understand what happens as we wear out shoes. There are 3 layers to every shoe- the upper, midsole and outsole. The layers that we are most interested in are the midsole and outer sole. 

Breakdown of footwear 

The midsole in most athletic shoes is made out of a product called EVA. This is a foam that comes in different densities making it softer or firmer. You may also notice in the midsole that there are gel or air pockets that increase the cushioning of the shoes. 

This section is what gets compressed when you use it and is the hardest to see changes in as you wear it down.

The outsole is found on the bottom of the shoes and is generally a rubber material, you will notice that this wears down the more that you wear the shoes. The outsole can be really important in telling a story of how you ‘wear’ the shoes. 

Our golden rule 

Our golden range for footwear is about 800kms. This is an average and some people may wear them down quicker or slower, everyone’s a little different. 

If you want to get technical, a good way to track things is on your smartwatch. Most smart watches these days will include a section where you can link different shoes to your activities – this is an awesome way of keeping track of your kms.


What happens when you don’t update your shoes regularly?

Your shoes are an important tool when it comes to your exercise and you don’t want to be using dodgy tools. Here are some concerns that we commonly see in the clinic that people experience with worn out shoes 

  • Muscle fatigue/injury – Your muscles may have to work harder to complete the same movement or exercise. 
  • Pain in heel/knees – You will also be increasing the forces in your foot and leg as the shoe is no longer about to absorb the shock.
  • Previous niggles that we have fixed before – Your foot posture may change as your shoes wear out, causing your foot to fall back into old habits. 

If you have any questions about your footwear or any other concern with your feet we are always happy to help. Feel free to contact me via email or click here to make an appointment. 

Marney Cowell – Podiatrist