Are your running shoes "dead" at 500 miles? Many runners lose sleep over the famous mileage rule, treating it as a non-negotiable expiration date. In this episode, we deconstruct the infamous 300 to 500-mile myth and expose how the running industry's business model of planned obsolescence has influenced this idea. We'll dive into the real science of shoe breakdown—from midsole compression to a runner's unique biomechanics—to uncover why a one-size-fits-all mileage rule is deeply flawed.

Instead of a number, we give you the practical tools to know when a shoe is truly worn out. Learn the key signs of fatigue and discover why your body is the ultimate sensor for shoe health. We also explore the proven benefits of a shoe rotation for extending the life of your gear and reducing your risk of injury. Join us to change your mindset, save money, and gain a new perspective on your most essential piece of running equipment.

Sources

• Global Running Shoe Market Value: Grand View Research. "Running Shoe Market Size, Share & Trends Analysis Report By Product, By End-user, By Distribution Channel, By Region, And Segment Forecasts, 2023 - 2030."

• COVID-19 Pandemic Sales Data: NPD Group. "Running Shoe Sales Up 24% for Women, 16% for Men as COVID-19 Continues to Accelerate the Trend."

• Runner Demographics: RunRepeat. "The State of Running 2020."

• Midsole Cushioning Breakdown: Heeluxe. "How Long Do Running Shoes Last?"

• Shoe Cushioning and Injury Risk: Journal of Orthopaedic & Sports Physical Therapy. "A Review of the Literature on Running Shoe Cushioning and its Relationship to Running Injuries."

• Shoe Rotation Injury Reduction: Malisoux, L. et al. "Can parallel use of different running shoes decrease running-related injury risk?" Scandinavian Journal of Medicine and Science in Sports.

• Running Impact Force: University of Colorado Boulder. "Biomechanical Comparison of the Running Ground Reaction Forces."

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