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Six ways to get the most out of your running shoes

All running shoes are different, just like all runners are different. Making sure you get the correct running shoes for the way you run will minimise the likelihood of them wearing away in odd and uneven places. Get your gait analysed by a specialist running shop or running physio to make sure you are wearing shoes that won’t wear down in places they shouldn’t.

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After a run it can be tempting to kick your shoes to one side and not give them another thought until the next outing, but taking a few extra seconds to store them properly will help them to last longer. Keeping running shoes in a dry, shaded place will help them to retain their shape and dry out naturally without losing any firmness in the sole. Treat them like you would a packet of biscuits or a fine wine.

Part of the fun of running is that we can do it in any weather, and that means at times your running shoes are going to take a beating from wet weather. Drying shoes out after a rainy run is worth taking time over to make sure they don’t lose shape or cushioning. Stuff wet trainers with scrunched up newspaper or kitchen roll, and stand against a wall to dry them out. Don’t be tempted to put them on a radiator or direct source of heat that may melt or damage the sole.

Your running shoes will respond much better to a hand wash than putting them through the washing machine. Even a gentle spin may cause your trainers to lose shape especially around the heel where you need them to be most snug and comfortable. Washing your running shoes by hand with soapy water, or as a quick fix with wipes, is a much better way to freshen up without ruining them.

Having a couple of pairs of running shoes in rotation will help them to last longer, as you are likely to use different trainers for different types of runs. Keeping a rotation of a workout shoe that you can do your faster runs in, and a mileage shoe for longer easier days can help the shoes to retain their shape and last longer. It’s also a great excuse to have more than one pair!

Gone are the days of pen and paper or spreadsheets to keep track of your miles. Apps like Strava can take care of that, and if you select the Gear option in your settings you can add the shoes you are wearing for each run in the analysis. Set reminders within the app or make a note of your own, and make sure you are not overloading the miles and beating your trainers up too much. Most running shoes will last 300 to 500 miles but this will very much depend on the shoe and how you wear it, so check with the manufacturer for their recommendations and keep an eye out for physical signs of wear and tear (see below).