LOLZLetter 111 | How to Make Your Running Shoes Last Longer
Hint: Untie Them...Every Time.
Welcome,
First, happy March and happy 2 years to the newsletter! Thank you to everyone who has helped the newsletter grow by subscribing and sharing. I’ve often asked myself the “why of writing the newsletter” but people sharing and reaching out almost reminds me of that.
It takes time to write and I’ve never pictured the newsletter as a Patreon or a paid subscriber platform so sharing and subscribing is the best thing you can do to help it grow.
Second, what a weekend of elite racing. From the Citius Mag track meet, to Atlanta Marathon, to multiple high school and college races. This isn't a race coverage newsletter, but wow, it got me excited for when more races start back up again. Until then, you can find me training and running through more shoes than most years...which brings me to the topic of this week's newsletter.
One of the most common questions to hit my inbox is: "How do I make my running shoes last longer?"
I get it, running shoes are expensive, but they don't last forever. Like a mattress, their lifespan is limited.
You probably know by now, running shoes are the most important piece of gear you own. Yes, they are more important than your GPS gear. Ladies, the right sports bra is as important as shoes.
If you've read my blog for any amount of time, you know the right running shoe is different for everyone. There is no best running shoe, and it's important to get fitted at your local running store. Stop listening to influencers tell you what shoe is good and get the right pair for you.
So How Can You Make Your Running Shoes Last Longer?
First, get the right shoe. I know you're probably over me saying that but do it. Go to a local running store and get fitted for shoes. Your local running store charges the same amount for current running shoes, plus you get the knowledge and expertise of a professional. Usually, they have an exchange policy that allows you to log miles in them to make sure they are truly the right fit.
How Long Does the Average Shoe Last?
This is one of the most common questions. Some shoes last 300, others 500, others may be more or less. It depends on you, your gait, and how you run. It doesn't really depend on your weight, but how hard you strike the ground.
Some people are hard on shoes (myself included) and can only get about 200 miles without feeling like the shoe is broken down.
The general rule of thumb is don't ignore pain. If you haven't changed your training and your body begins to feel broken down, or your shoes feel flat, it could be the shoes. General pain includes knee, foot, shin, or hip pain. The wrong type of shoe can give you shin splints, but a broken-down shoe can too. You should track a general amount of mileage but don't need to know the exact number.
Also, keep in mind different shoes will last differently. A good trainer is going to last a lot longer than a carbon fiber plate shoe. While you might not have holes in your carbon fiber-plated shoe, the technology breaks down within about 100 miles. Yes, 100.
Shoes might not have cosmetic damage but can still be completely broken down.
How Can You Make Your Running Shoes Last Longer?
Only Wear them for Running:
While yes, nothing terrible will happen if you wear your running shoes outside of running, they will wear out faster. This includes grocery store trips, gym trips, and just lounging around.
Untie Them Every Time You Take Them Off:
Yes, even you. Stop sliding your shoes off. You're crushing the heel counter every time, and eventually, that heel counter breaks down. When you don't untie your shoes, you also stretch them. That is a big reason people feel like a shoe becomes too wide in the heel. Each time you slide them off, you break down the shoe a little further.
Don't Put Them in the Washer and Dryer:
Running shoes get dirty. They will never look the same as they did in the store. Putting them in the washer and dryer severely damages them. You might decrease the amount of mileage you get out of them by hundreds just by running them through the washer and dryer. Why? The washer stretches them out, but also detergent breaks them down. The dryer can damage the technology.
To clean, just use a damp cloth and blot off dirt and stains. Allow them to air dry after a rainy run. Let the insoles dry separately and stuff newspaper into the shoe to absorb any moisture.
Rotate Your Shoes:
While yes, you will get more time out of your shoes by rotating them, rotating them means they'll be used for the right purpose. Use that heavier trainer for easy runs and that lightweight shoe for faster runs. Using your shoes as the brand suggested means they perform correctly.
Can that lightweight shoe do a long easy run? Of course, but it breaks down faster. Can you train in the Nike Next%? Sure, but why train in a shoe that you're likely to wear through the technology in a hundred miles.
Using your trail shoes on the road wears them out almost twice as fast.
Having a few different pairs of shoes is ideal because it allows you to use your shoes for their purpose.
Rotating shoes also allows your shoes to "recover" after each run. What? Your shoe technology bounces back slightly on days you don't run in them. So instead of breaking down every day, they'll recover. Doing this over long periods of time allows your trainers to last longer.
Running shoes are important. You won't run well without the right ones, and you'll be more likely to get injured as well.
Finally, if you want to learn even more about running shoes, I wrote an ebook.
What is Keeping Me Entertained:
Athing Mu from NJ sets the collegiate record in the 800.
Blog Post: Running Burnout
Why Recent Pro Race Times Have Been So Fast
Rules for managing your body composition without focusing on your weight.
How to Strength Train like Nell Rojas. Strength training is something I've been working on.
Gear Reviews: UltraRecovery RePro Massage Gun Review (This is the best massage gun for under $200 I've found yet). Slightly more is the Addaday BioZoom Massage Gun, which I think is also great. I find anything in the 300+ range not to be worth it because these are about the same.
As always, stay healthy and safe. Thank you to everyone who reads, shares, and subscribes.
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