With gyms shuttered and team sports on pause during the pandemic, countless people hit the pavement for outdoor runs—often digging out dusty old sneakers. But how much damage can those worn-out shoes really cause?
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Running offers accessible, equipment-free cardio you can do anywhere. A fresh outfit boosts motivation, but it's not essential. Still, lacing up old shoes for runs isn't ideal—it raises injury risks over time.
Running injuries stem from multiple factors: improper footwear, flawed form, or overly aggressive training. Shoes play a key role by providing cushioning and support to prevent excessive foot pronation. Worn-out or non-running shoes strip away this protection, heightening injury odds.
Your body adapts when shoes fall short, subtly altering posture to offset lost cushioning and added impact stress. Worn midsoles compress poorly, absorbing less shock from each stride. This often triggers Achilles tendonitis, plus issues in knees, feet, ankles, and hips.
Unsure if it's time for replacements? It depends on your mileage and frequency. Follow the trusted 1000-kilometer rule: swap shoes after roughly 1,000 km. Running apps make tracking effortless, so you can plan ahead.
