When I started running during the pandemic and realized my worn-out cross trainers weren’t going to cut it, I bought myself a pair of cream and pink Nike Pegasus 28s. They saw me through my first long run, my rejuvenating runs on weekends away, my sad runs for processing the things I was missing out on because of COVID, the joyous runs like the one celebrating my birthday.
So when the Nike Run Club app told me I'd logged over 300 miles, and that it was technically time to replace them, it was bittersweet. I felt a sense of accomplishment at all of the miles I had run in those Pegs, but also a little bit of sadness at bidding them adieu. They had helped me get through so much.
- Bruce Pinker, DPM, board-certified podiatrist at Progressive Foot Care
But it really was time, say the experts. Even though we might have an emotional connection to our running shoes, or are dragging our heels for other reasons like expense or decision fatigue, replacing your trainers after 300 to 500 miles, or after six months, is the best thing you can do for your running health.
“Running or walking without this shock-absorbing material fully intact could possibly lead to injuries,” podiatrist Bruce Pinker, DPM, who works with walkers and runners at Progressive Foot Care in New York, previously told Well+Good. It’s also possible that old, worn-out soles could negatively affect your form.
Pinker explains that the material that makes up the midsole—which is the cushion-y part of your shoe between your insole and the bottom of your shoe (the undersole)—degrades both over time and with wear and tear. It’s typically made of ethylene-vinyl acetate (EVA) or polyethylene-vinyl acetate (PEVA), a material that gets compressed, and less effective at absorbing shock, as it’s used over and over. It's only designed to last for about 300 to 500 miles, depending on how often you're running in the shoes, and how large your body is.
But mileage is not the only factor: The material itself actually degrades over time, and most shoes have a shelf life of about six months. So you should actually be replacing your sneakers twice a year no matter how often you're hitting the road.
Capitalizing on shoe sales when they happen, rather waiting until the moment you absolutely need those new kicks, might be in the best interest of your wallet and your feet.
Personally, I learn a little bit more about what I need from a shoe every time I replace them. Since I have wide, flat feet (a double conundrum), I need a shoe with a stable sole and plenty of room in the toe box. Recently, after trying Nike's more cloud-like Infinity ZoomXs and Hoka Bondi 8s, I learned that I absolutely love running with more cushion. And since I pronate, having that extra shock absorption is totally warranted.
Well+Good has plenty of guides to help you figure out what your foot shape needs from your running shoes. And after you do that, stock up on your next pair of just-right sneakers during Black Friday/Cyber Monday sales from brands podiatrists love, which we’ve collected for you below.
Here are the best running sneaker sales for Black Friday
Originally $190, now $95
The shoe that redesigned to better fit women after scanning the feet of 1.2 million women is more than 50 percent off this Black Friday. Podiatrists recommend the springy shoe that put the term “energy return” on the map for both walking and running.
Originally $250, now $175
This shoe comes with the latest and greatest in footwear technology: a “carbon plate” embedded in the midsole to help the reactive foam compress and re-shape faster. Runners love these for setting new personal records in races. You just have to sign up for a free Adidas membership in order to get this 50 percent off deal.
Originally $135, now $104 with BLACKFRIDAY promo code
The Pegasus is Nike’s most classic contemporary running shoe. It falls right in the middle on the minimalist-maximalist scale, cushioning your foot while still providing some road feel. Podiatrists recommend this shoe for people with neutral feet, meaning your arch is neither high nor low.
Originally $165, now $126 with BLACKFRIDAY promo code
These distance running kicks were specifically designed to prevent injury by adding more structure, while at the same time upping breathability with a ventilating fabric. And podiatrists love them.
Originally $140, now $112
If you like running from grass to pavement to track to trail, Hoka’s all-terrain Challenger series is for you. The sole of this shoe is designed to have an enhanced grip that will keep you steady on the dirt but won’t be bulky or impede your stride when you’re on the sidewalk.
Originally $140, now $110
Podiatrists consistently laud Brooks for the quality of its materials, and the Ghost is one of its standout versatile running shoes. It comes in a wide size if you need some extra room, and podiatrists recommend it for people with a neutral arch.
Originally $160, Now $70 with code CYBER
Asics have a reputation for being the best in stability. So if you’re looking for a stability shoe, which means having less flexibility along the sole and more heft in the arch, podiatrists recommend this model, which also helps evenly disburse weight so no one area of your foot gets too much pressure.
Originally $300, now $128–$224 (varies by color)
APL is known for fashion-forward sneakers, and this beauty is no exception—but it’s just as functional as it is fashionable. Employing a “rocker” model intended to give both more cushion and liftoff, these running sneaks get the podiatrist stamp of approval. The sizes are limited in some colors of this covetable shoe, but this sale was too good not to include.
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