when-to-replace-running-shoes — Photos by Marques Jackson Photography.

By Marnie Kunz, CPT

What Makes a Running Shoe?

Before we get into when to replace running shoes, it helps to have a basic understanding of what running shoes are made of and how they vary. Running shoes are designed to support your feet and legs when running. They are composed of synthetic materials that offer cushioning and support.

Running shoes have different components, including the upper, the sole - which includes the midsole and outsole; the tongue, the heel counter, and the toe box. Running shoes have breathable knit polyester or nylon mesh on the upper portion, allowing your feet to stay ventilated on the run.

The soles of running shoes are crucial for providing cushioning and shock absorption when you run. The soles are essential to prevent injuries. When the soles wear out, replacing your running shoes is critical so you don’t get injured.

How Long Do Running Shoes Last?

Figuring out when to replace running shoes depends on a few factors. The lifespan of your shoes is influenced by the following:

Mileage. How far you run in your shoes is one of the best ways to determine when to replace your shoes. Most running shoes last 300 to 500 miles, which is about 4 to 6 months if you run 20 miles per week.
Terrain. The surfaces you run on have an impact on your shoe lifespan. Running on concrete will wear down your shoes faster than running on softer surfaces like trails. However, very technical trails with a lot of rocks, water, and rough terrain can also put more wear on your shoes. Running on tracks, treadmills, and cushioned, even surfaces puts less stress on your shoes.
Usage. Proper shoes for different situations will help your running shoes last longer. If you walk your dog in your shoes and do weightlifting in them, for instance, your shoes will not last as long. Use road running shoes for paved running, trail running shoes for the trails, and hiking shoes for hiking, and you will extend the life of your running shoes.
Weather. The climate where you run also helps determine when to replace running shoes. Extreme weather conditions will cause more wear on your shoes and shorten their lifespan. Heat, for instance, can erode the glue in running shoes, causing them to deteriorate more quickly.

When to Replace Running Shoes

Here are some signs to watch for when calculating when to replace running shoes:

Your shoes feel flat.

When you have little to no cushioning on your runs, then the soles of your shoes are probably too worn. When my shoes start to lose cushion, I notice that it starts to feel like running with no support.

You have lingering soreness and aches.

If you have lingering aches and pains, this is a common sign of worn running shoes. Also, take your training and history into account, and if you usually have no issues but are developing some aches and pains, take a rest day. If rest does not help, check your shoes. If you’ve already put more than 300 miles on your shoes, it may be time to change them.

Worn bottoms.

The bottoms of your running shoes can take a beating, especially if you run on concrete and hard surfaces. When the treads and grips start to wear off, it’s time to change your shoes. Also, if your shoes are more worn on one side, you may have pronation issues, which means you need stability shoes.

Tips to Extend the Life of Your Running Shoes

Try these tips to prolong the lifespan of your running shoes:

Only use your running shoes for running. Do not walk around in your running shoes or wear them for other workouts.
Track your miles. Use a running app or fitness tracker to track your shoe mileage. Many running apps allow you to enter your shoes in the app, so it will tell you the total mileage on your shoes. This will help you figure out when to replace your running shoes. Once you hit the 300 to 500 mileage mark, you can watch for signs of worn shoes and extra wear and tear on your legs.
Alternate pairs of running shoes. Wearing different shoes helps preserve the life of each shoe. Also, it’s best to have different shoes for various terrains, so you may have trail running shoes and street running shoes. I like to also have a waterproof pair of gore-tex running shoes for running in the rain.
Keep your shoes clean. Mud and debris can wear down your shoes, so wipe down your shoes with a wet cloth after muddy runs. Also, when your shoes get wet, put some newspaper in them to help dry them out.

FAQs

How often should you replace running shoes?

Most running shoes last 300 to 500 miles. If you wear your shoes for more than running or run in extreme weather, your shoes will not last as long. When you start to feel like you’re running with little support on flat shoes, this is a sign it’s time to replace your running shoes.

How do I know when to replace my running shoes?

You will start feeling aches and pains. You may also notice that your feet feel flat, like there is insufficient cushioning in your shoes.

Do running shoes go bad with age?

Yes, the materials wear down in running shoes. After a certain amount of time, the cushioning is too worn down to support your feet while running.

Have more shoe or running questions? Tag @Runstreet on Instagram to ask questions and get cheered on in your training. If you need a training plan to crush your running goals, head to the Runstreet Training Center. Happy running to you! 😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.

When to Replace Running Shoes: Tips from a Run Coach