When Should I Change My Trainers? A Physio-Led Guide for Runners
Signs It Might Be Time for New Trainers
Choosing when to replace your running shoes isn’t always as simple as counting miles. While general mileage guidelines (e.g., 300–500 miles) are useful, how your body interacts with your shoes can be just as important—especially if you’re experiencing niggles or want to optimise performance.
You might consider changing your trainers if you notice:
• Visible wear or compression of the midsole
• Uneven outsole wear (especially more on one side)
• New aches or pains in the knees, hips or feet
• A feeling that your stride feels “off” or less smooth
• A change in your training volume, goals or running environment
Why a Run & Biomechanics Assessment Can Help You Decide
Move Beyond Mileage: Why Shoe Choice Should Match Your Mechanics
Not all runners are the same—and not all shoes affect runners in the same way. That’s why at Physio Remedies we don’t just look at mileage or shoe age. We assess how you move, how you load, and whether your mechanics might be contributing to discomfort or inefficiency.
We offer in‑clinic Run & Biomechanics Assessments through our specialised biomechanics service, combining video analysis with advanced performance testing using VALD force plates and hand‑held dynamometry.
What’s Included in Our Run & Biomechanics Assessment
• Video gait analysis – slow‑motion review of your running mechanics
• Movement screening – assessment of mobility, control and movement patterns
• VALD force plate testing – objective measures of force production, symmetry and loading through each leg
• Hand‑held dynamometry – strength testing of key running muscle groups (hips, quads, calves, etc.)
• Foot and shoe interaction assessment – how your current trainers support (or don’t support) your mechanics
• Clear, personalised feedback and recommendations
How Force Plate & Strength Testing Improves Shoe Recommendations
Many runners develop subtle strength asymmetries, inefficient loading patterns or compensations that increase injury risk or limit performance. Measuring these with force plates and dynamometry allows us to:
• Identify whether your current shoes truly match your mechanics
• Detect side‑to‑side imbalances and key strength deficits
• Make targeted recommendations—strength work, gait cues or shoe type changes—based on objective data
Rather than changing trainers based on mileage alone, this approach helps you understand:
• Whether your current shoes are supporting your movement patterns
• If certain shoe types (including rocker‑soled designs) may suit you better
• How strength or control issues might be contributing to repeated niggles
This is especially useful if you: - Keep getting recurring niggles or injuries - Are increasing training volume or entering race preparation - Are unsure whether to change shoe type - Want to improve efficiency and performance
What to Look for in Your Next Pair of Running Shoes
Midsole Cushioning and Shoe Support
• Softer midsoles can feel more comfortable but may compress faster
• Firmer midsoles often last longer and can feel more stable
Shoe Wear Patterns and What They Tell Us
• Even wear suggests balanced loading
• Heel or lateral wear may reflect heel‑dominant running
• Medial wear can be associated with pronation patterns
How Your Trainers Should Feel When You Run
• Shoes should feel supportive and efficient, not restrictive
• If a pair feels “dead” or uncomfortable well before expected mileage, it may not suit your mechanics
Rocker‑Soled Trainers: Are They Right for You?
What Is a Rocker‑Soled Running Shoe?
A rocker sole features a curved profile that creates a rolling motion as your foot moves from heel strike through to toe‑off. This design changes how forces are distributed through the foot and lower limb during running.
Benefits of Rocker‑Soled Trainers
Rocker‑soled trainers may:
• Reduce stress through the forefoot or big‑toe joint
• Promote a smoother transition through stance
• Redistribute loading patterns for certain movement profiles
• Be more comfortable for some runners, particularly over longer distances
They can be useful in cases such as: - Forefoot discomfort or overload - Joint stiffness that makes normal toe‑off uncomfortable - Certain phases of rehabilitation where off‑loading is desirable
When Rocker Shoes May Not Be the Best Choice
Rocker‑soled shoes change your mechanics. That can be beneficial for some runners, but unnecessary—or even counterproductive—for others. Choosing this type of shoe is best done alongside a biomechanics assessment so the change supports your goals without creating new issues.
We explore this in more detail in our guide on rocker‑soled trainers and when they may be useful.
Don’t Guess: Match Your Trainers to Your Running Mechanics
Replacing trainers based solely on mileage can be helpful, but it misses why a pair might be causing issues for you. Combining your shoe choice with objective biomechanical insight—including force plate and strength testing—means you get:
• A clearer picture of your mechanics
• Data‑driven recommendations
• A greater chance of choosing shoes that support you, not just fit you
If you’re experiencing niggles, considering a new shoe type (like rocker‑soled trainers), or simply want to improve performance, a Run & Biomechanics Assessment can provide personalised direction that goes beyond generic advice.
Need Help Choosing Your Next Trainers?
At Physio Remedies we offer in‑clinic Run & Biomechanics Assessments to analyse your movement, strength and shoe interaction. Our in‑clinic assessment combines video analysis, VALD force plate testing and dynamometry to give you personalised shoe and training recommendations.
Book a Run & Biomechanics Assessment today!
Even with supportive insoles in the correct footwear, you will need to address the cause of the injury to improve running performance in the long-term. For the best injury prevention advice, and to be a stronger runner, you will need to look beyond your running shoes.
Our physios will help to correct any biomechanical issues that may keep leading to injury. By identifying any muscle imbalances or inefficiencies in your movement, we can help you improve your training and give you specific strength work to help keep you injury free.
Get in touch to book an appointment with one of our physios today!
