When to Change Your Running Shoes
Knowing when to change your running shoes can prevent injuries. Photos by Marques Jackson Photography.
By Marnie Kunz,
USATF- and RRCA-certified running coach
If you’re wondering when to change your running shoes, you’ve come to the right place. So many runners I coach injure their legs and feet running in worn running shoes. It’s easy to get lost in the miles and forget when to change your running shoes. And many runners do not know that they need to change their shoes at all, and they trudge along for years with worn-down soles. Your running shoes are the most important (and only) equipment you need for running, so keeping them in good shape is important, and also prevents running injuries. Here’s an overview of running shoe life expectancy and some running shoe tips that can help you figure out when to change your running shoes and how to maximize your miles. If you need help deciding on which running shoes to get, check out our guidelines for finding the best running shoes for you.
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How Long Do Running Shoes Last?
A general rule of thumb is to change your running shoes every 300-500 miles. The running shoe companies recommend this range, which is quite big, I know. Running 300 miles is a far stretch from 500. So how do you know how long your specific running shoes last? Here are some factors to consider:
Running Shoe Material
Running shoes have supportive midsoles that help absorb the shock of impact on your runs. The cushioning in the midsoles degrades and gets flatter and less resilient over time, with the continued pounding and wear and tear of running.
You may recognize when your running shoes are flat when you just feel that spring missing from your step. You may get sore in your knees and feet, and feel more muscle pains than usual. I notice a flatness in my shoes and start to feel minor aches and pains in my lower legs when my running shoes are worn out.
Some running shoe companies manufacture shoes with more resilient midsole materials that are said to degrade very slowly, such as the Adidas Boost. Nike, New Balance, Brooks, and Saucony all have their versions of resilient midsoles as well. Their shoe soles in these models may last longer than the average running shoe.
You would have to look at your particular shoe model to determine the midsole resilience because each company has a wide range of running shoes made from different materials (not all Adidas have the midsoles of the Boost, for instance). Also, to complicate matters, just because a shoe has a longer-lasting midsole doesn’t necessarily mean it’s the best shoe for your running habits and foot.
Check out our tips for how to find the best running shoe to delve more into finding the best shoes for you.
The right running shoes will keep you running happy.
Track Your Running
The first step to knowing when to change your running shoes is to track your running miles with your shoes. When you get a new pair of running shoes, you can easily enter them in your run tracker app (I use Strava, which makes it easy), or you can write the date on your phone calendar or notepad. Most running watches and running apps will track your shoe miles for you and will even send you an alert when you are almost at a certain mileage. This way you can see how many miles you have on your running shoes at any given time.
Consider Other Activities
If you walk in your running shoes, go to the gym, or do other activities in them, you need to account for these miles too. People often walk in their shoes and do not realize how many miles they add, as walking still wears down the shoe. You can estimate how far you walk each week to add that to your mileage or make it easy and use a step-tracking app or GPS tracker like Strava.
Walking and going to the gym in your running shoes can lead to running in worn-out shoes and may even contribute to uneven wear, depending on what kind of gym activities you do.
Keep your running shoes just for your running as much as possible. Wear a different pair of shoes to go to the gym, do errands, walk the dog, etc. This will make it easier to track your miles and know when to change your running shoes, and will also extend the lifetime of your running shoes so you have the proper support you need on the run.
Running Habits
Your running habits also influence how fast your shoes wear down. If you run in extreme weather (above 80 degrees Fahrenheit or below 30), your shoes will wear down faster. Cold weather can stiffen up the material in your shoe’s midsoles, and hot weather can make the materials too soft. A few extreme runs a year won’t do much harm to your shoes but if you run for weeks or months in extreme temps, your shoes will wear down quicker.
Also, the ground you run on will impact your shoe life. If you pound the pavement on the daily, your shoes will wear down faster than a trail runner who runs on dirt and softer terrain. Running on pavement also puts more impact on your joints so you'll need running shoes with more shock absorption for running on concrete.
Pro Tip: Keep at least two pairs of running shoes on hand and rotate them every other day so your shoes have more time to bounce back, so to speak, between runs, and wear down more slowly. This also gives you a backup pair in case one wears out quickly. A bonus option is to invest in a pair of waterproof running shoes for rainy and showy days. I have a pair of Nike Pegasus Trail running shoes with Gore-Tex and they’ve been a lifesaver for keeping my feet dry in wet conditions.
Running Shoe Care
If you put your running shoes in the washer and dryer, this will contribute to your shoes breaking down more quickly, from the bottom of your shoe to your midsole taking a hit. If you hit the trails or step in mud on a run, wipe your shoes with a wet cloth afterward and skip the rough machines.
Also, as I mentioned, if you wear your running shoes for everything, they will wear down more quickly and need to be changed more often. I am not saying you need to get 30 pairs of different shoes, but having a separate pair of shoes for everyday non-running activities will help preserve the life of your running shoes.
When to Change Your Running Shoes: Listen to Your Body
It sounds cliche, but listening to your body will help you determine when your running shoes are worn. You will start to feel more aches and pains in your legs and less spring in your shoes. If you get blisters or have pain in your hips, ankles, or knees, getting new running shoes for a replacement can make a big difference. The right shoes will help you stay running strong and injury-free.
Running in worn out shoes is the top cause of injuries I see as a coach, as it can lead to injuries like shin splints, plantar fasciitis, and even stress fractures. You may notice on your runs that your feet feel heavy and fall flat. This means your midsoles are worn and it’s time to get a new pair of shoes.
How long do your running shoes usually last? Follow and tag me on the @Runstreet Instagram to share your running and training and get cheered on.
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Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
