一雙跑鞋的壽命是多久

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.

如果你最近重新開始跑步，開始時穿的是你2002年衣櫥里的那雙舊鞋，或者過去幾年你經(jīng)常穿著同一雙鞋跑步，你可能會注意到你的步幅感覺不如剛開始穿那雙鞋時那么好。對一些人來說，更換跑鞋需要定期進行，但對另一些人來說，你可以穿著同一雙跑鞋數(shù)年而沒有任何不良影響。像大多數(shù)與健康和營養(yǎng)相關(guān)的事情一樣，你的跑鞋壽命在很大程度上取決于你個人。

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).

一般來說，根據(jù)經(jīng)驗法則，跑鞋應(yīng)該每跑300到500英里就換一次。到那時，通常鞋子上部的材料已經(jīng)開始出現(xiàn)磨損的跡象，但真正的問題是泡沫和運動鞋的鞋底。隨著時間的推移，鞋子確實會磨損，泡沫開始壓縮，這不僅會導(dǎo)致不適，還會導(dǎo)致不均勻的跑步模式，因為泡沫會在你傾向于施加很大壓力的鞋子的特定區(qū)域壓縮更多。

"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.

訓(xùn)練師兼跑步顧問格雷格·拉萊亞(Greg Laraia)對Livestrong說：“舊的跑鞋已經(jīng)跑了很多英里了，它的反應(yīng)能力、緩沖能力和支持能力都不如新跑鞋。”這意味著，當你踩著人行道時，你的身體會隨著鞋墊的緩沖減少而吸收更多的負荷。

Is this true for all running shoes?

所有跑鞋都是這樣嗎?

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).

對于長跑者來說，鞋子的磨損更為明顯，甚至可能是危險的。在泥濘的小道和光滑的巖石上跑幾百英里會磨壞鞋子的凸耳，這是為在泥濘的小道和光滑的巖石上獲得最佳抓地力而設(shè)計的，這樣的舊鞋子會導(dǎo)致嚴重的滑倒和摔倒。一旦這些小突起開始磨損，你可能會注意到，你不像剛開始穿這雙鞋時那么穩(wěn)定了?？焖倏匆幌滦拙湍苤朗遣皇窃摀Q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，如果你仍然穿著鞋子跑得很舒服，感覺很好，不要擔心計算里程數(shù)。如果你不喜歡舊跑鞋的合腳感和腳感，那就去跑步商店試試新的。不要等到出現(xiàn)更大的問題，比如慢性疼痛或?qū)嶋H受傷。物理治療師Jolan Browne告訴Livestrong：“雖然穿錯跑鞋可能不會直接導(dǎo)致受傷，但它肯定是其他變量中的一個促成因素，比如跑步者的個人機制和訓(xùn)練方案。”。