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Replace Your Running Shoes!

Updated: Sep 6, 2023

Brooks Adrenaline GTS 22
Brooks Adrenaline GTS 22

My Old Shoes

Running or walking is the most simple way to get your cardiovascular work in. You don't need a treadmill or a gym membership. It doesn't matter if you're rich or poor. You can do it pretty much anywhere on this earth. To run all you need is a pair of running shoes but not just any pair of running shoes. I was reminded this morning that for optimal performance you need your shoes to be in solid shape.


The shoes I was running with were a pair of Brooks Signal 3's . I bought these shoes to workout in with some walking in mind. That was 8 months ago. These are "ok" shoes for everyday exercising but not for a heavier person focusing on running more. Until I signed up for the Spartan Sprint Race in Michigan in October I wasn't doing a lot of running. Once I started running and increasing my time things started to hurt, ache, and overall made me think the running portion of my training was gonna suck.

Brooks Signal 3
Brooks Signal 3

My New Shoes

At work, I got a thank-you gift certificate for $50 at DSW. I didn't need dress shoes so I thought I'd get a pair of running shoes. They had a sale on the Brooks Adrenaline GTS 22's for $119 because the Brooks Adrenaline GTS 23's just came out. They felt super comfortable and light so I went with them. It wasn't until this morning that I noticed the overall improvement in my running experience with a fresh pair of shoes. When I ran this morning my feet felt great, and my knees didn't feel like they were taking on all the shock. When you strip the aches and pains away your running form improves. I immediately was more confident and it was all because of the new shoes.


Benefits of New Shoes

First run with my Brooks Adrenaline GTS 22
First run with my Brooks Adrenaline GTS 22

I realized today new shoes have immediate benefits. You don't realize how your old shoes are holding your running back until you actually make the switch. Buy new running shoes and you're going to see 3 benefits immediately.

  1. Cushioning/Comfort/Injury Prevention- That new cushioning feels amazing when you go on your first run. You'll kick yourself in the ass that you didn't do it sooner. That cushioning absorbs the shock which takes some stress off your feet and knees. This not only feels better but it's going to reduce the injuries and aches you might have down the road. Your muscles, tendons, and joints are going to thank you!

  2. Better Form- When you are running and your knees are aching or your feet hurt you're going to alter your running form to ease that pain. When everything feels great your running mechanics are going to change and you'll be a more efficient runner!

  3. More Confidence- If you combine less pain and aches with better form you are inevitably going to enjoy running more. On Monday with my old shoes, I finished my run but didn't enjoy it. This morning with the new shoes I had no stress on my feet and knees and could concentrate on my form. Today was much more enjoyable than Monday's run.

How Often Should You Replace Running Shoes?

I checked the Brooks and Rei website to get some general guidelines on when to get a new pair of shoes. They both had some really nice tips that I'll summarize here:

  • 300-500 miles- Both sites said 300-500 miles (3-6 months) is the time when you should replace your shoes.

  • Heavier People- Heavier people (like myself) might need to replace their shoes sooner.

  • Listen To Your Body- This one goes back to the beginning of my story. Listen to your knees, feet, and joints. If they are sore and achy it might be time.

  • Your shoes might tell you- if your soles are wrinkled and or the tread is worn out it's time to replace them.

The Next Time I Replace My Shoes

When it's time to replace my Brooks Adrenaline GTS 22's I'm going to use some of the information I looked up to write this post. January 2024 would be the latest I should hold out. Before January I need to listen to my body and keep an eye on the soles of my shoes. Running is hard enough so there is no reason to run with two flat tires. My feet and knees will thank me for it!

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