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As a general rule most running shoes provide cushioning up to 500
miles, though many runners may find breakdown in cushioning after as few as 350
miles. Shoes with compression-molded EVA midsoles vary in durometer, or
density. This means that the cushioning elasticity and life span of each
midsole is relative
to the shoe. Most shoes with polyurethane midsoles break down at a slower rate
keeping their "feel" for a longer period of time.
Worn out shoes often result in aches and pains in legs, knees and hips,
signaling that it is time to replace your shoes. To avoid injuries, it's a
good idea to rotate your shoes every 250 miles so
that you have two pairs of shoes to wear at all times.
The first pair, the newest pair, should be worn for the majority
of your activity, especially longer and high-performance sports.
The second, older pair should be used for short runs, inclement weather,
and casual practice or
Wear the second pair until you have compressed the
midsole (see "The Press Test" below) and then remove them from the
At this point, the 1st pair becomes the 2nd pair and it's time to get a
new 1st pair. If you use two
pairs of the same model, be sure to mark them with some sort of easily
identifiable mark so you don't confuse the old and new pair.
When an EVA midsole is compressed, it creates visible lines or wrinkles in
the midsole material that can be seen from the sidewall of the shoe. As the
midsole is further compressed, the lines multiply and
grow closer together. The first appearance of these lines indicates that the
midsole is compressing normally. A simple pressure test will help you
determine whether or not your midsole is compacted.
Using the broad part of your thumb, push on the outsole upward into the
midsole. It should be easy to
see the midsole compress into these lines.
As the shoe breaks down, the midsole will compress less with the same
amount of pressure.
When the midsole shows heavy lines and the press test yields a minimal
degree of compression,
the midsole has been compacted to a point where little or no cushioning