Running with worn-out shoes can increase the stress and impact on your legs and joints, leading to injury. Don’t use the treads or sole of your running shoes to determine when to replace your shoes. The midsole which provides the cushioning and stability is usually the first part of the shoe to wear out.
If you’ve been feeling muscle fatigue, shin splints or some pain in your joints – especially your knees – you may be wearing running shoes that no longer have adequate cushioning.
Generally, replace your running shoes every 500 to 700 kilometres, but this will depend on your running style, body weight and your running surfaces.