Strava shoe replacement notification

So ive only done 670km so far this year, 418km in my Pegasus 35s which I still regard as brand new shoes and Strava sent me a message telling me to get replacements already!

Yeah man!!!
You should replace after 400-600km :see_no_evil::scream:

The foam and support internally knackers pretty quick.

Yeah this. I get 500km max out of mine, although I’m heavier than most

Ha ha, youll be disappointed in me then - Ive also done 185km in my Asics GT 2000 I started running in last march, and saw me through IM Lanzarote and Switzerland! :sweat_smile:

Although I will admit I hd two pairs and they are both totally dead, but the Pegasus are fine!

Just retired a pair of Mizuno wave riders after probably 2000km on the road. They just kept on feeling good until the last few weeks when I felt a noticeable loss of springiness

Was running 80km per week over the Winter, soon mounts up & no way I would have got a new pair past the financial controller after 8 weeks or something daft

400km? Not a chance!

I take my pegs to 1000 every time. Same with the 4 pairs of kinvaras I had. New balance fresh foam, about 6-700km before they feel flat and my knees start to ache. Trail shoes go until the uppers literally fall apart.

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You can change the strava notification to whatever mileage you want. The default is 400.

Some of its marketing, some of it is truth. Just go with what feels right.

You weigh about 60kg though :wink:

For us 80kg folks, that time comes a lot quicker


Haha! In my dreams… Well not really in my dreams. I’m 74kgs now, but float between 70-74. Only 5ft 8 though - I’m all dense bone. :wink:

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Ah well, if I have to buy new shoes who am I to argue?

I’m 93kg and wear my trainers until they disintegrate, usually the uppers with my little toes sticking out before the soles, but I’m sure the soles must be knackered by then too.
On a completely unrelated note, I had recurring calf issues for years :roll_eyes:


It’s marketing IMO. If the trainers feel comfortable why would you not wear them? It varies for me but I have had some inov8 road shoes that lasted an absolute age and have just retired my Bostons I wore for the 2017 Outlaw. I generally run in at least two, usually 3, pairs of runners that I change based on the run I am doing that day.

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Last season I got two pairs of GT2000s because all my running was aerobic and hills, no intervals and I wanted some shoe rotation for foot health. This season I bought the 4% for racing and the Pegasus for training.

Now of I already need to buy a new pair Im wondering if one for intervals and one for tempo/long runs might be an idea.

What benefit do you see from a particular shoe for a particular run, or is it a surface based selection?

For trails obviously I wear trail shoes which are an old pair of NB minimal trail, they have a sole but no cushioning.
On pavement it’s a combination of the type of run I am going to do, general plod/steady run then I wear whichever shoe I fancy but generally my new NB FuelCell propel. For faster runs or intervals it’s Brooks Hyperion. I have no problem wearing the hyperions for long runs up to about 25km (when fit). In a short race (run or tri up to 10km) I wear the hyperion or more likely inov8 road-x 155. They’re so light, I love them.

I have the NB FuelCell TCs but they’re a birthday present and I can’t have them until June. They feel fantastic.

Statistically using different shoes reduces the incident of injuries, the most credible reasoning I have seen is that each shoe loads slightly differently so the same tissues aren’t being overly stressed.


Thats always been my agreement. A while since I read the papers but thought that the only significant factors for shoes reducing injury risk are having multiple pairs to rotate between and perception of feeling comfortable. Thought nearly all studies of support and pronation etc have nearly all failed to show significance, or had big caveats (eg think there was a big study recently that motion control shoes only showed reduced injuries in people who’d never ran before?).
That said on the original point, I’d not disputing that running in worn out shoes is an injury risk. But I’m far too cheap to consider replacing shoes at 400km! Current Pegs are at 890km, and just got a trial of Asics Cumulus to see if they’ll replace them.


A few years ago at BASEM I saw Benno Nigg give an excellent presentation on orthotics but I feel the same is true for ‘motion control’ shoes. One funny aspect was that because it was him and the high esteem he’s held in, everyone there (mostly physios and podiatrist) were a bit scared of answering his questions. His conclusion from his studies and research was exactly that, feeling comfortable was the best predictor for a reduce incidence of injury.

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Can’t remember author but it was a BJSM podcast this year that discussed the meta-analysis.

Despite this my partner still went for a 2 minute treadmill run in store, saw her pronation and bought control shoes. She’s tried them for a month to try get used to them but still feels uncomfortable and causing problems.

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Id love to hear @explorerJC view on replacing shoes. I keep mine until they fall apart but Im a crap runner so slow whatever. I rarely get “niggles” that arent self inflicted, although i dont run huge mileage. I am considerable bigger than most runners also. I also generally use low drop light shoes on the roads, currently i like Skechers go run which are like slippers, used them for 6 years now. 4mm drop and not the thickest soles. go meb were great for racing but next to impossible to get them in this country.

@eJC’s view on shoes is to use the ones that suit and fit the athlete and replace when they are structurally compromised. This could be 2 - 300km if you form is sh1te or 3,000km if it is good - depending on the shoe, of course.

I do however advocate that you try to run 2 - 3 pairs of shoes at the same time with perhaps no more than a third of the shoes life between starting each new pair (these can be different types of shoe). This is especially important for those with poor form or who are always injured or getting niggles, because the change from knackered shoe to the support from a new shoe can change the biomx response and cause problems.

If you ‘need’ orthotics which are mostly prescribed from static observations, you should investigate why from whoever is selling them to you and try to establish what you can do to reduce your need and strengthen the areas causing the issue.


About 99% of us pronate so that’s hardly surprising, but if anyone says that you over pronate the question is by how much and why. Pronation is measured in degrees per second and i am yet to hear a shop assistant explain this and as far as i know, no one has established a table of acceptable pronation and over pronation.

Support shoes can have a place (like orthotics) but, as a quick example, if the foot is rolling inwards as it should, then the knee is abducting (this is counter intuitive, but i can explain later if required). The support shoes are now stopping that knee abducting. This may be fine for some, and may be fine for a short while, but without identifying the cause, all the shoes have done is move the problem(s).