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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.
Experts in This Article
board-certified podiatrist at Progressive Foot Care
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.
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 plentyofguides 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
Adidas
Adidas Ultraboost 22 Shoes — $95.00
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.
Adizero Adios Pro 3 Shoes — $175.00
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.
Nike
Nike Air Zoom Pegasus 39 — $104.00
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.
Nike React Infinity Run Flyknit 3 — $126.00
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.
“This shoe provides increased shock absorption, with runners reporting less foot and knee pain,” Miguel Cunha, DPM, a podiatrist and founder of Gotham Footcare, previously told Well+Good.
Hoka
Hoka Bondi 7 — $128.00
Originally $160, now $128
The ultra-cushioned Bondi series is Hoka’s go-to long distance running offering. It has the American Podiatric Medical Association’s Seal of Acceptance, and its memory foam sole will keep you comfortable mile after mile.
Hoka Challenger 6 — $112.00
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.
Brooks
Brooks Ghost 14 — $110.00
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.
Brooks Levitate GTS — $100.00
Originally $150, now $100
These flexible-soled sneakers are designed to put some pep in your step by absorbing energy and sending it back into your foot. What’s more, podiatrists recommend them as a way to combat foot pain felt while running.
Asics
Asics Gel Kayano 28 — $70.00
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.
Asics Gel Nimbus 24 — $120.00
Originally $160, now $120
The Nimbus is an even more plush podiatrist-approved option from Asics. Both deliver on stability, but the Nimbus is a bit less rigid than the Kayano model.
APL
APL Streamline
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.
New Balance
Fresh Foam 680v7 — $64.00
Originally $80, now $64
New Balance sneakers impress podiatrists with their commitment to fit and function. This model features the brand’s “fresh foam” technology which is designed for cushion and comfort.
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