🏃‍♂️👟 Know When to Replace Your Running Shoes! 👟🏃‍♀️

I hate to say this but your favourite running shoes might be the problem!

Picture this: I am halfway through a long run, feeling strong and steady, when I sense a dull discomfort building in my feet. At first, I dismissed it as usual exhaustion, but as the kilometres pass, the discomfort evolved into pure pain. Ouch!

Sounds familiar? If you have ever experienced the pain of worn-out running shoes, you understand what I am talking about.

Fear not because I have a couple of tips for you!

1️⃣ Mileage Matters: Keep track of your miles! Typically, running shoes should be replaced every 300-500 miles (480-800 km) to ensure optimal cushioning and support.

2️⃣ Check the Wear Patterns: Take a close look at the outsole and midsole of your shoes. Uneven wear or worn-down tread could mean it's time for a new pair.

3️⃣ Listen to Your Body: If you're feeling discomfort, pain, or decreased performance during your runs, it might be your shoes telling you they're ready for retirement.

4️⃣ Inspect for Visible Signs: Frayed laces, worn-out outsoles, or visible creasing in the midsole are visual cues that it's time to bid farewell to your current pair.

Now I will tell you a little secret: Most of the runners are bad at keeping track of their distance. Some of you would run until your shoes broke apart, all while wondering why your feet felt like they would be trampled by an elephant. Lesson learned: a little caution goes a long way in the world of running.

Okay now to the most important part. I know you all love to buy a new pair. There is always something exciting about picking them and wearing them for the first time. Beside the blisters!

So what are the best running shoes for 2024?

Based on the article from runnersworld.com

Nike Vaporfly 3

Eliud Kipchoge may have worn the even-higher-spec Alphafly to break the two-hour barrier, but a glance at the sharp end of any major marathon tells you the Vaporfly is a go-to for many serious racers. And thankfully the third iteration feels just as lively and fast as the previous two.

Nike has overhauled the Vaporfly from the rubber up, looking to make it the lightest yet. One attempt to shave weight came in the midsole shaping, with foam now removed from places where it’s not needed. Gone, too, is the slab of rubber under the forefoot, replaced with a web of diamond-shaped lugs. Our testers reported the shoes felt planted in dry conditions, and the new construction eliminates the loud, slappy sensation found in almost all the new super shoes.

One gripe: the Flyknit upper is extremely thin and breathable, but it doesn’t stretch at all, so take care not to lace up too tightly.

Hoka Rocket X2

Hoka’s carbon-plated contributions to the running world have thus far failed to set hearts aflutter. But that changes with the Hoka Rocket X2 – complete with a carbon-fibre plate, sandwiched between two layers of super-responsive foam, and an internal midfoot cage for a locked-down fit. This is a lightweight racer designed with PBs firmly in mind.

There’s a noticeable sense of propulsion in the Hoka Rocket X2 – that rocker shape really pops you up on your forefoot, while the carbon-plate combined with the new PEBA midsole create a truly responsive feel underfoot.

The significant stack-height of 36mm in the heel and 31mm in the forefoot might ordinarily result in a bit of lateral instability, but this is offset by the relatively wide footbed.

Weight-savings have been made through a barely-there upper. Although the paper-thin heel counter may prove divisive, the shoe’s internal midfoot cage certainly locks the foot nicely in place.

The Rocket X2 fits a touch small – as little as ¼ size – something you might want to factor in for longer races. But in terms of responsiveness and go-faster creds, it’s certainly one of the best race-day options available, with versatility and comfort over a range of speeds and distances. With the Rocket X2, Hoka’s carbon-plated credentials finally have lift off.

On Cloudboom Echo 3

The hotly anticipated third iteration of On’s supershoe – in fact arguably its first true supershoe – has proved something of a marmite design, and whether you love or hate it will depend largely on how you feel about firmness in a shoe.

With On’s signature CloudTec technology, a full-length carbon speedboard and new Helion HP hyperfoam, it’s undeniably a very good looking shoe. The upper consists of a single woven structure with On’s classic minimalist styling.

This is a shoe that is definitely meant solely for race day, and at race pace – the more you put in, the greater the energy return and sense of propulsion you get out. The firmness means that at easy paces, though, you simply don’t feel the benefits of the carbon plate.

The fit is true-to-size, though perhaps a touch on the narrow size in the toebox area. They feel very comfortable from the get-go, with a nice bit of padding on the tongue and in the heel. Ironically enough, it might be fans of old-school racing flats who will really enjoy these carbon plate shoes. And if your form is strong, you’re certainly going to feel the real benefit of the Cloudboom Echo 3s on race day.

Puma Fast FWD

With the Fast-FWD Nitro Elite, Puma have now added a third carbon racer to their line up (alongside the Deviate Nitro 2 and the Fast-R Nitro Elite). And boy, does it look different. The geometry looks completely unique, with cut-outs under the heel and forefoot to create that rocker effect. And yet, while it looks downright bizarre, it runs far more smoothly than you’d imagine.

That design does force you into the midfoot landing zone (landing anywhere else in this shoe is just, well, not going to happen) but that actually feels really good at pace. The transition onto your toes is super-peppy, but no more aggressive than other supershoes.

This, though, is undeniably a niche shoe – Puma even describe it as a ‘track spike for the road’. It’s designed for racing shorter distances, with Puma’s carbon plate running through a midsole made from the Pebax-based Nitro Elite foam, though there’s also a Pebax-based insole for a softer feel underfoot.

The upper is superlight, with stripes of Pwrtape adding structure where it’s most needed to lock the foot down. And as with all Puma shoes, the outsole offers superior grip and traction, which you might just need because this is a shoe designed for hitting your top speeds.