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How often do you replace your running trainers?

As a runner, you know that having a good pair of running trainers is essential for both performance and injury prevention. However, what many runners overlook is the importance of regularly changing their trainers. Over time, running trainers experience wear and tear, losing their cushioning and support. Here's why you should change your trainers regularly...

  • Cushioning and Support: One of the primary reasons for changing running trainers regularly is the gradual breakdown of cushioning and support. Every time your foot strikes the ground while running, the trainers absorb the impact to reduce stress on your joints and muscles. However, as you log more miles, the midsole cushioning material begins to compress and lose its ability to absorb shock effectively. This can lead to increased stress on your body, potentially resulting in discomfort and even injury. By replacing your trainers regularly, you ensure that you always have optimal cushioning and support to protect your body from the repetitive impact of running.

  • Injury Prevention: Worn-out running trainers can significantly increase the risk of running-related injuries. When the cushioning and support in your trainers deteriorate, your body compensates by altering your running mechanics. This compensation can lead to overpronation (excessive inward rolling of the foot), underpronation (insufficient inward rolling of the foot), or other irregular movement patterns. These issues can put undue stress on your feet, ankles, knees, and hips, potentially causing conditions such as plantar fasciitis, shin splints, or IT band syndrome. By replacing your trainers regularly, you help maintain proper biomechanics and reduce the risk of running-related injuries.

  • Improved Performance: Another benefit of changing running trainers regularly is improved performance. When you run in worn-out trainers, your feet and legs have to work harder to compensate for the lack of cushioning and support. This extra effort can lead to increased fatigue, reduced efficiency, and slower running times. On the other hand, running in a fresh pair of trainers with optimal cushioning and support allows you to maintain better form, expend less energy, and push yourself harder. By keeping your trainers up to date, you can enhance your running performance and achieve your goals more effectively.

  • Customised Fit: As you continue running in the same pair of trainers for an extended period, they start to conform to your foot shape and running style. While this may sound beneficial, it can lead to problems in the long run. Your feet may change slightly over time, and your running gait may also evolve. By regularly changing your trainers, you have the opportunity to reassess your needs and find a pair that fits your current foot shape and running mechanics. This ensures a customised fit that optimises comfort and performance, reducing the likelihood of discomfort or blisters.

  • Psychological Boost: Lastly, changing your running trainers regularly can provide a psychological boost. New trainers often come with a sense of freshness and excitement, motivating you to lace up and hit the road. The anticipation of trying out a new pair can bring a renewed enthusiasm to your running routine. This mental stimulation can be a great way to break through any plateaux's in training, push your limits, and maintain a positive mindset towards your running goals.

Changing running trainers regularly is vital for maintaining optimal cushioning, support, and injury prevention. By replacing your trainers at the appropriate intervals, you ensure that your feet are adequately protected and supported during every run. This not only reduces the risk of running-related injuries but also enhances your overall running experience and performance. So, don't forget to keep an eye on the condition of your trainers and treat yourself to a new pair when the time is right. Your feet will thank you for it!


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