Your running shoes might be ruining your knees - 3 warning signs

The foundation of any good runner starts with their feet, which is why running shoes are arguably the most prized possession of those who frequently log miles. Footwear can be the key to accumulating training and achieving significant improvements, but it can also become a hindrance. Neglecting to maintain them properly or wearing shoes that don’t suit your running style can trigger an injury.

Warning signs it’s time to change your running shoes

In a conversation with AS, Carles Nebot of RoadRunning Review, one of the leading experts on running shoes, discusses the topic. He is very clear about the warning signs.

1. Signs on the midsole

“You have to look closely at the midsole. When it starts to have many cuts, or even when you go for a run and you get the feeling that you’re a bit sunken in, squashed, I think that’s a first sign.”

2. Signs on the sole

“If it’s already very worn, then it’s obviously time for a replacement,” explains Nebot.

It’s also very common for parts of the sole to come loose, which can reduce your grip on the ground and even destabilize you while running, altering your stride.

3. “Small details”

“Look at the shoe’s collar, the foam on the sides. If it’s even slightly worn, it can rub a lot on people with wider ankles and the shoe can break very quickly.”

If you see this warning sign, reduce how often you wear that shoe if you’re attached to it. Otherwise, throw it away or send it to a museum of relics.

Is there a mileage limit for running shoes?

Then there’s the myth of the maximum mileage a pair of running shoes can withstand. But it’s relative. The type of shoe, its durability, and the runner’s profile all come into play - whether they wear out their shoes a lot due to their gait, their weight, or the terrain they run on.

“There’s no fixed limit,” explains Nebot, who says: “A pair of stiff training shoes can easily last 500-550 miles (800-900 kilometers). Perhaps a more versatile shoe or one with a carbon fiber plate might have a limit closer to 800 miles.”

What consequences can a shoe that’s been stretched too far have?

If a shoe is faulty, the first thing to suffer is the cushioning. The foams lose responsiveness, as does the carbon fiber plate, which can lose almost all energy return. And the part that usually ends up most damaged is the knee.

“You can wreck yourself. I say this from experience, from a time when I didn’t rotate my shoes. My knees suffered terribly,” explains Nebot.

The most common mistake, and one that’s hard to understand.

Sometimes you buy a shoe that works well for other people, that costs you a fortune, and yet you don’t feel comfortable in it. It can even cause discomfort. You should still give them a chance, up to a point.

“You have to try to adapt. You might be coming from a shoe with a different drop. Imagine going from a 10-millimeter shoe to a 4-millimeter one: you can definitely feel that 6-millimeter change overnight,” says Nebot.

If that works for you, okay, problem solved. But if the discomfort persists after three or four more runs, perhaps the shoe isn’t right for you. That could be due to its height, foam, or ergonomics. Running shoes guide the feet, the foundation of every runner. They need to be cared for. They’re the foundation of everything.

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