一双跑鞋的寿命是多久

If you recently returned to running and started with the old pair of shoes you had in your closet from 2002, or you've been running regularly in the same pair of shoes for the last few years, you may notice that your stride doesn't feel quite as good as it did when you first started wearing those shoes. For some people, replacing running shoes needs to be done regularly, though for others, you may be able to wear the same pair for years without noticing any ill effects. Like most things that are fitness- and nutrition-related, your running shoe longevity largely depends on you as an individual.

如果你最近重新开始跑步，开始时穿的是你2002年衣橱里的那双旧鞋，或者过去几年你经常穿着同一双鞋跑步，你可能会注意到你的步幅感觉不如刚开始穿那双鞋时那么好。对一些人来说，更换跑鞋需要定期进行，但对另一些人来说，你可以穿着同一双跑鞋数年而没有任何不良影响。像大多数与健康和营养相关的事情一样，你的跑鞋寿命在很大程度上取决于你个人。

Generally speaking, the rule of thumb is that running shoes should be retired every 300 to 500 miles. By that time, often the materials on the upper part of the shoe are beginning to show signs of wear and tear anyway, but the real issue is with the foam and the soles of the sneakers. Shoes do wear down and foam begins to compress over time, which can lead to not only discomfort but uneven running patterns, since the foam will compress more in certain areas of the shoe where you tend to put a lot of pressure (via Runner's World).

一般来说，根据经验法则，跑鞋应该每跑300到500英里就换一次。到那时，通常鞋子上部的材料已经开始出现磨损的迹象，但真正的问题是泡沫和运动鞋的鞋底。随着时间的推移，鞋子确实会磨损，泡沫开始压缩，这不仅会导致不适，还会导致不均匀的跑步模式，因为泡沫会在你倾向于施加很大压力的鞋子的特定区域压缩更多。

"An older running shoe that has tons of miles logged on it won't be as responsive, cushioned, or supportive as a new pair," trainer and running consultant Greg Laraia told Livestrong. That means as you're pounding the pavement, your body is absorbing more of that load as the cushion from your shoe decreases.

训练师兼跑步顾问格雷格·拉莱亚(Greg Laraia)对Livestrong说：“旧的跑鞋已经跑了很多英里了，它的反应能力、缓冲能力和支持能力都不如新跑鞋。”这意味着，当你踩着人行道时，你的身体会随着鞋垫的缓冲减少而吸收更多的负荷。

Is this true for all running shoes?

所有跑鞋都是这样吗?

For trail runners, shoe wear and tear is even more pronounced and can even be dangerous. Hundreds of miles run on the trails can wear down the shoe's lugs, designed for optimal traction on muddy trails and slick rocks, and that can lead to serious slips and falls. Once those nubs begin to wear down — which can happen quite quickly if you tend to run on the road in order to reach the trail — you may notice that you're not as stable as you were when you first started using the shoes. A quick look at the sole will show if it's time to replace your shoes (via FleetFeet).

对于长跑者来说，鞋子的磨损更为明显，甚至可能是危险的。在泥泞的小道和光滑的岩石上跑几百英里会磨坏鞋子的凸耳，这是为在泥泞的小道和光滑的岩石上获得最佳抓地力而设计的，这样的旧鞋子会导致严重的滑倒和摔倒。一旦这些小突起开始磨损，你可能会注意到，你不像刚开始穿这双鞋时那么稳定了。快速看一下鞋底就能知道是不是该换鞋了。

However, if you're still running comfortably and feeling good in your shoes, don't worry about counting off miles. If you aren't loving the fit and feel of your old running shoes, then head to a running store and try a new pair. Don't wait until there's a larger problem, like chronic pain or an actual injury. "While wearing the wrong running shoes may not directly cause an injury, it can certainly be a contributing factor among other variables, such as a runner's individual mechanics and training regimen," physical therapist Jolan Browne told Livestrong.

然而，如果你仍然穿着鞋子跑得很舒服，感觉很好，不要担心计算里程数。如果你不喜欢旧跑鞋的合脚感和脚感，那就去跑步商店试试新的。不要等到出现更大的问题，比如慢性疼痛或实际受伤。物理治疗师Jolan Browne告诉Livestrong：“虽然穿错跑鞋可能不会直接导致受伤，但它肯定是其他变量中的一个促成因素，比如跑步者的个人机制和训练方案。”。