There’s no getting around it: running shoes are expensive. Those who say running is a free sport aren’t exactly telling the truth – while stepping outside of your house doesn’t cost anything, having trainers designed to support your running is crucial for preventing injury, even as a complete beginner. 

And no matter what brand you opt for, a good quality pair of shoes is probably going to set you back upwards of £100.

That’s not the kind of money most of us can afford to throw away on a whim, which is why we’d always recommend getting your shoes fitted based on a professional gait analysis.

Taking care of your running shoes properly can also make a big difference to their lifespan, so you won’t have to invest in a new pair until they’ve reached the recommended distance (between 300-500 miles). This is especially important now autumn has arrived, when avoiding the mud and rain is near impossible.  

What’s the secret to taking care of your running shoes – and how can you tell when it’s time to retire your shoes for good? We asked Claire Sebburn, a specialist at the retailer Runners Need, to share her top tips. 

1. Only wear them to run in

The extra cushioning and support running shoes offer compared to your average trainer can make them a great option for long walks, but if you want your running shoes to last as long as possible, you should be selective about when and where you wear them.

“Putting your running shoes on for other activities will wear them down quicker and add on empty miles,” Sebburn explains.

Wearing your trainers only on the surface they’re designed for is a good idea, too. There are distinct differences between road and trail running shoes, and substituting one for the other could cause them to become damaged or worn down, let alone prevent you from receiving the support you need. 

2. Wear good quality socks

Running socks aren’t just good for preventing blisters and ensuring your running shoes are comfortable and secure – they can also prolong the lifespan of your trainers, too.

“The socks you wear can make a big difference,” Sebburn says. “If your socks aren’t made for running or aren’t of a good quality then they can cause damage to the inner material [of the shoe]. Lower cut socks can also cause premature wear on the inside, so it’s best to stick to socks that are a cut above the shoe.” 

3. Take them off carefully

We’ve all been there: you’ve just got home from a run, you’re feeling knackered, and all you want to do is rip your running shoes from your feet. However, as nice as it may feel to take your trainers off after a long run, taking a little extra time to do so will pay off in the long run.

“Kicking off your shoes can ruin the shape of them, so it’s best to untie the laces and remove your shoes by hand,” Sebburn explains. “If your laces are becoming worn but your shoes still have plenty of life left in them, consider just replacing your laces.” 

4. Get them protected

If you want to give your shoes a little extra protection, opt for some shoe-protecting spray. Runners Need offers a 60-second footwear protection service if you buy your shoes in-store, but you can also buy protective spray online.

The treatment is typically designed to provide protection from water, dirt, UV light and more. 

5. Store them correctly

You don’t need to buy some kind of dedicated running shoe storage, but paying a little attention to how and where you leave your shoes is important.

“Avoid leaving them in direct sunlight, and equally, try not to leave them out in the cold or rain,” Sebburn recommends. “Rather than using a tumble dryer or radiator to quick-dry your trainers if they get wet on a run, Boot Bananas are a great way to absorb excess moisture and prevent them from smelling.”

Keeping your shoes out of reach of pets and children will also prevent them from getting caught up in any accidents.  

6. Clean them regularly (in the right way)

If you thought keeping your running shoes clean was as simple as chucking them in the wash every couple of months, think again. Don’t get us wrong – cleaning your shoes is important. You just might need to be a bit more considered in your approach.

“When it comes to cleaning running shoes, avoid the washing machine at all costs,” Sebburn says. “Some materials in shoes should not be exposed to heat or submerged in water or they risk getting damaged. Instead, follow the manufacturer’s instructions or use a sponge or an old toothbrush with some soapy water to keep shoes clean and hygienic.”

To ensure your shoes aren’t falling victim to dirt build up, Sebburn recommends giving them a quick 15 minute clean every two to three months – although you might need to clean them more regularly if you find yourself running through muddy puddles every weekend. 

7. Consider rotating shoes

If you happen to have more than one pair of running shoes, rotating between them could not only reduce your risk of injury, but also make both pairs last longer.

“We would recommend rotating between two pairs of running shoes at the same time; in the long run, this can work out cheaper,” Sebburn says. “By alternating between two pairs, both could last longer, and they won’t wear down as quickly.” 

Images: Getty