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When Should You Buy New Trainers?

6th October 2022

6th October 2022

By Adele Webb

We have all been there – clinging onto a favourite pair of running shoes that are well past their use by date, reluctant to throw them away purely on the basis that you are afraid no other shoes will compare. We get you. But like all things, it must come to an end. A good pair can be the difference between a great running session and a terrible one, with shoes in perfect condition providing more comfort, stability, and shock absorption. Running and partaking in high-intensity activities whilst wearing worn-out trainers can over time take a toll on legs and joints, creating high amounts of stress, and aches and pains. Nobody wants that, after all, the whole point of working out is to feel healthier and fitter whilst reaping the plentiful benefits that running entitles.

Even when your running shoes don’t seem to be in bad shape, there are signs to look out for that indicate it’s time for a breakup but knowing how long trainers last is the first point of call to get you prepped.

How Long Should Running Shoes Last?

Although we would all love the same pair of trainers to last forever, unfortunately, this isn’t yet possible. Knowing when to replace running trainers is difficult, and at some point, your swanky new shoes will be downgraded to pop-to-the-shop wear, or quick dog walks around the block attire. But before they reach this sombre stage, it is good to question - how many miles before you need to change running shoes?

As a general rule of thumb, running trainers should be replaced after 300 to 500 miles or three to six months for an easier time frame. This does depend on certain factors:

  • How active you are
  • The type of terrain you run on
  • The design of the shoe
  • Your build
  • Your running style

Running on the road all the time will make kicks wear down faster than the avid treadmill runner, so if you are a gym goer, then you may be able to hold onto your trainer buddies longer than expected, in comparison to seasonal runners or professional athletes. It’s not all about the trainer’s mind, what you put into your body also plays an important part in a successful run or workout session – The Fit Protein is perfect for this! A protein blend that will allow you to push yourself further and restore energy, so you are your shoes can run for longer.

Someone’s running style also holds influence, no two runners are the same – Phoebe from Friends knows exactly how that feels (sorry Phoebe). A person’s natural stride can impact a shoe’s wear with the differences notably showing on either the heel or toe. There are major factors that can (or cannot) be avoided when it comes to a trainer’s lifespan, knowing the signs are vital.

How Do You Know When Running Shoes Are Worn Out?

Keeping track of when your trainer’s time is up can be difficult, we suggest a top tip of noting down the date of purchase (and keeping it somewhere safe), or even writing this on the inside of the shoe and using this as a guide. However, if you can’t remember when you brought the trainers or need a little extra help, there are factors to look out for:

New pains

If out of the blue you experience new aches and pains either after or during your run, this could be a sure sign it’s time to ditch the kicks. Old shoes lose cushioning, and this can provoke muscle fatigue, joint pain, and shin troubles, which can escalate to knees and hips. In addition to this, a sign could be the development of friction burns or blisters, and nobody wants those.

Tough midsole

There’s a simple way of testing out if the midsole of your shoe is bust. You can do this by pressing your thumb into the side of the midsole - if it feels a little spongy or tough then the cushioning has compressed and there is no longer any support. You can also do the twist test by holding your shoe with each hand at each end of the trainer and twisting it. If it twists easily then it doesn’t have any proper support.

Worn-out treads

The soles of the trainers last longer than the shoe’s shock absorbency or cushioning, so if there are obvious signs that your tread is worn down, then it could be the hint that it’s time for a new pair. If you experience uneven wear then this might also be down to the fact you have the wrong type of trainers, or down to your running gait – the way you move your feet whilst running.

Uneven wear

Speaking about gait, shoes that are worn unevenly can also indicate a gait issue – talking to an expert can help with this. Switching up how you run can be the answer, but the main solution will be that your chosen trainers are just not right for you. Overpronation (feet turning too far inward whilst running) can cause excessive wear on the front of the shoe, and supination (feet shifting outward whilst running) can cause excessive wear on the outside edge of the shoe.

How To Make Running Trainers Last Longer

Not only can it be a gruelling task to find the perfect running trainers, but they can also be expensive, especially with the cost of living crisis, and not everyone has the resources to frequently replace their running pales. Thankfully, trainer maintenance is the way to go to avoid this, and if you follow these few steps, then the lifespan of your favourite shoes is sure to be lengthened:

  • Only wear your running trainers when you run.
  • Always undo the laces before putting on and taking off shoes to avoid heel breakdown.
  • Keep them clean – but don’t put them in the washing machine, sponge and soapy water will do the trick.
  • Wear the right socks as socks that are not meant for running can damage the inner material of the shoe.
  • Rotate your shoes – have at least two sets of running shoes to ensure shoes are dry before use.

Following these simple steps will ensure that you and your running companion can be besties for longer than you think.


With more of us taking up running than ever before, if that is for fun, whilst at the gym, or for practicing for a charity marathon, having running trainers that fit well and boost performance is important. Choosing the best trainer for you is another advantage, but above all, performing proper trainer upkeep and then knowing when to finally part ways is vital for running success. Happy running everyone!

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From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?
The relationship between sex and workout performance is one that’s long been debated by scientists and fitness fanatics alike. It’s complicated and multifaceted, so answering the question of whether your sex life is affecting your training is difficult. That said, today we’re going to take a look at a variety of evidence, both academic and anecdotal, as well as several different scenarios and at least try to reduce some of the mystery around the subject. First, it helps to understand what’s actually happening to the body, both physically and psychologically, during both activities.   The Effects of Sex on the Body Sexual activity causes several changes to occur in the body:   Physical Changes That Occur During Sex During sexual activity and the lead up to it, the human body undergoes a process known as the sexual response cycle. This is the case for both males and females, though the cycle can be highly individual and may not be the same each time for each person. Describing the full sexual response cycle is beyond the scope of this article, however it consists of 4 phases: Desire Arousal Orgasm Resolution Factors such as elevated heart rate, increased blood flow and pressure and heightened muscle tension all come into play. If you’d like to read about the sexual response cycle in more detail, check out this great article from Cleveland Clinic.   Psychological Changes That Occur During Sex Several psychological changes occur both during and after sex. Most notable are the release of endorphins and oxytocin, which are associated with improved mood and a better sense of wellbeing. These are also responsible for reduced stress levels, which brings a multitude of additional benefits that are of particular interest to those of us participating in regular training and exercise. Cortisol, the hormone responsible for stress, is catabolic in high levels, meaning it can cause the breakdown of lean tissue. So, whilst it is unclear whether sex itself affects workout performance, the reduction in stress levels it may bring is definitely beneficial for preserving our results!   The Effects of Exercise and Training on the Body Exercise and training also cause the body to undergo a number of changes. These occur both during and after the physical activity. There are in fact a number of similarities in changes that happen during exercise and sex:   Physical Changes That Occur During Exercise The physical changes that happen in the body vary based on the type of exercise being undertaken, however, there are some that are common to exercise in general: Increased heart rate Increased blood flow, especially to the muscles Faster, deeper breathing due to additional oxygen needs Heightened activity within the circulatory, respiratory, musculoskeletal and endocrine systems A full summary of the changes that occur within these systems can be found here. More aerobically demanding exercise will, of course, place greater emphasis on the circulatory and respiratory systems as well as causing fat to be metabolised as an energy source. Resistance training, which often relies more heavily on the lactate and creatine phosphate energy systems, instead promotes greater muscular and endocrine (hormone) activity. Note the common physical changes between sex and exercise here, as they do crossover!   Psychological Changes That Occur During Exercise The psychological changes that occur during exercise are similar to those experienced during sexual activity and are mostly related to the release of endorphins and other ‘feelgood’ hormones. These help to regulate mood, and it is common knowledge that frequent exercise and leading an active, healthy lifestyle promotes a feeling of wellbeing.   Does Sex Affect Our Workouts? This is where things become complicated. Though extensive studies have been done on the subject, the results of these have varied massively. We must also take into account the experience of individuals, and this anecdotal evidence again has huge variance. Let’s look at both:   Sex and Training: What the Science Says Scientific studies on the relationship between sex and training are contradictory at best. There’s no denying the positive benefits of both activities, particularly from a psychological perspective, but as for the effect of sex on actual performance in the gym the results are inconclusive. A study, published in April 2021, by Kirecci, Albayrak and co. examined the effects of sexual activity of 50 men in the 24 hours prior to training on lower body strength. The study measured effects by having the men perform 3 separate squat sessions, each at the same time of day. Each of these sessions occurred after participating in or abstaining from sexual activity the night before. The men performed 5 sets of 5 repetitions of their maximum squat weight during these sessions and the difference in weight lifted was observed. The study concluded that ‘sexual intercourse within 24 hours before exercise [has a] detrimental effect on lower extremity muscle force, which suggests that restricting sexual activity before a short-term activity may be necessary.’ Aside from this study, most others found either no notable relationship between sex and athletic performance. A meta-analysis of 9 crossover studies, conducted by Zavorsky and Brooks and published on 16 September 2022, confirms this. The analysis concluded that ‘The results demonstrate that sexual activity within 30 min to 24 h before exercise does not appear to affect aerobic fitness, musculoskeletal endurance, or strength/power.’ This is perhaps more notable, because these studies incorporated different types of exercise and were not restricted purely to a strength/power based activity like squats.   Anecdotal Evidence: What About the Experiences of Real Gym Goers? The anecdotal evidence is, as expected, highly individualised. However, there tends to be a bias against the results of most studies, particularly in those participating in sports involving strength and aggression. For example, many fighters claim that they perform better when they abstain from sex in the days leading up to a contest. Similarly, bodybuilding forums are full of debate on this topic and many claim they note a significant decrease in motivation to train at maximum intensity after sexual activity. It has been hypothesised that this may be due to a downregulation in testosterone production after sex; during orgasm the mineral zinc is released in the body and this is also a precursor for natural testosterone production in the body and may, therefore, provide some reasoning as to the experience of many trainees.   Key Takeaways The relationship between sex and workout performance will always be a complicated one. The effects of one on the other in terms of physical fitness and, in particular, mental wellbeing, are clear, but when it comes to actual performance this appears to be highly individual. We’d advise doing what feels best for you but not worrying too much about it. Instead, prioritise your nutrition and make sure you’re fuelling your workouts properly. While you’re here, why not take a look at the Innermost range? We’re proud to be completely transparent about the ingredients in our products and we always ensure they’re of the highest quality. Check us out, and be sure to get in touch if you have any questions! Read more