The importance of a good pair of running shoes that properly supports your feet and feels comfortable cannot be understated.1Nigg, B., Baltich, J., Hoerzer, S., & Enders, H. (2015). Running shoes and running injuries: mythbusting and a proposal for two new paradigms: “preferred movement path” and “comfort filter.” British Journal of Sports Medicine, 49(20), 1290–1294. https://doi.org/10.1136/bjsports-2015-095054
As both a runner and a coach, I’ve learned the hard way that worn-out shoes can sneak up on you—sometimes in the form of nagging aches, sometimes with a full-blown injury. Trust me, nothing throws off your training like shin splints or knee pain that could’ve been avoided with a fresh pair of shoes.
While most manufacturers recommend swapping out your running shoes every 300 to 500 miles (500–800 kilometers), the truth is—it’s not a one-size-fits-all rule. Your running style, terrain, body mechanics, and even the type of shoe you wear all play a role in how quickly your shoes wear down.
In this guide, I’ll walk you through the signs it’s time to retire your current pair, how to track shoe mileage, and how to get the most out of your investment—so you can keep running strong and injury-free.
How Long Do Running Shoes Last?
Even if you have the best running shoes that should last, you need to know the tell-tale signs of when you need a new pair of shoes so that you aren’t wearing old shoes that are no longer providing the shock absorption and support you need.
Like nearly all guidelines in the fitness and nutrition industries, the recommendations for when to replace running shoes will vary based on numerous factors.
However, the prevailing guidelines suggest that you need new running shoes every 300 to 500 miles (500-800 kilometers) or every six months, depending on which comes first.
For example, if you are an avid long distance runner who puts in quite a number of miles every week, you should use the mileage guidelines—somewhere in the 300-500 mile range (more on this later).
If you run approximately 25 miles per week, this means that you should be replacing your running shoes every 12-20 weeks or 3-5 months.
If you average 30 miles per week, this would mean that you would need to replace your running shoes every 10 to 16 weeks or 2.5-4 months.
Runners who average 35 miles per week would need to replace their running shoes every 8 to 14 weeks or 2 to 3.5 months.
If you run approximately 40 miles per week, your running shoes would last approximately 7 to 12 weeks or 2 to 3 months.
High-mileage runners who are hitting 50 miles per week will get just about 6 to 10 weeks or 1.5 to 2.5 months of use per pair of running shoes.
No matter where you fall on the continuum of your average weekly mileage, just take the 300 to 500-mile target and divide it by your average weekly mileage to find the ballpark of how often you should be replacing your running shoes.
However, if you are a casual runner who only does a couple of miles a week, you should use the time-based guideline and replace your running shoes every six months.
For example, if you run about 10 miles per week, the mileage guidelines would suggest that your running shoes would last 30 to 50 weeks, which is the better part of a year.
However, you should ignore these distance recommendations and replace your running shoes after six months, even if you have only accrued 200 miles or so.
As much as the cushioning foam in the midsole compresses, and the outsole rubber gets worn down through use (which is why you need to replace your running shoes after hitting a certain mileage), the materials also have a “shelf life,“ in that they will break down over time without even being repetitively stressed by running in them.
How Can You Tell It’s Time To Replace Your Running Shoes?
In addition to the mileage guidelines there are other visual signs of wear and physical signs you can use to know your favorite pair of running shoes is ready for retirement:
- The outsole on the bottom shows excessive or uneven signs of wear.
- The laces are frayed and the eyelets for the laces look stretched out.
- There are permanent creases in the upper knit so that you’re getting blisters or the shoe feels flimsy in the upper.
- The insoles have permanent indentations of your feet and toes and no longer feel supportive or comfortable.
- Your legs are feeling more tired after workouts or you start feeling early signs of running injuries out of nowhere.
Keep in mind that none of these are “hard and fast“ rules; your running shoes might break down before 300 miles or seem to have quite a bit of life left in them around the 500-mile mark.
Rather than using the mileage recommendations as “gospel,” you should always prioritize and pay closer attention to how the shoes feel and perform rather than how many miles they have lasted.
If your running shoes are worn down and no longer provide enough cushioning and stability, or the treads are shot, and you don’t get ample traction, you should replace them right away rather than wait until they have lasted at least 300 miles.
On the other end of the spectrum, if your running shoes have lasted a good 500 miles or so and don’t seem to be showing any signs of breakdown (which is fairly unlikely), you are certainly welcome to continue wearing them if you so choose.
However, it’s always better to err on the side of caution and replace your running shoes a little bit prematurely rather than risk potential consequences such as injuries or pain by wearing worn-out shoes.
You can keep track of the mileage on your shoes with many of the apps for running watches (such as Garmin Connect) or Strava by entering in data for the “equipment” or “running gear” in the workout notes.
Factors That Affect The Lifespan Of Running Shoes
There are several different factors that will affect how long your running shoes last, influencing whether you need to replace your running shoes every 300 miles (or somewhere on the lower end of the recommended range) or closer to every 500 miles.
#1: The Quality of the Running Shoes
The quality of the construction and midsole and insole materials of the shoes themselves can certainly impact the lifespan of your running shoes.
Cheap running shoes use foams for cushioning that break down more quickly and no longer provide the rebound or spring that they should.
The outsoles might be made from a softer durometer rubber, causing earlier wear. Any supportive elements, particularly around the arch, can also break down more quickly.
On the other end of the spectrum, the best shoes employ durable foams and gels for cushioning and have a more robust design and construction intended to hold up to heavier-duty use.
Buying running shoes from reputable brands and choosing mid- to upper-range models will help ensure that you are getting a durable, well-designed, well-crafted running shoe that will last longer than a budget off-brand model.
Popular brands of road running shoes include Nike, Hoka ONE ONE, New Balance, Asics, Adidas, On Running, Saucony, and Brooks, among others.
#2: Your Body Weight
Although not always the case, if you are a heavier runner with a larger frame or have a bigger body size, your running shoes will likely wear out a bit sooner because they are subjected to heavier loads and greater impact forces.
#3: Your Biomechanics
Runners with a relatively neutral foot strike and normal arches will get the most use out of a pair of running shoes because the shoes will wear down more evenly.
If you overpronate or have very flat feet, or supinate and have very high arches, there’s a greater chance that you will display an uneven wear pattern in your shoes and need to replace them sooner.
Plus, if you do overpronate or have other biomechanical or running gait issues, it is even more important that your shoes provide the proper support to correct your running gait.
Therefore, it is even more important to replace your shoes as soon as they need to be replaced so that you are not running in unsupportive, worn-out running shoes.
#4: Terrain
The primary terrain you run on can affect the longevity of your running shoes.
The friction and heat emanated by a treadmill running belt tend to wear down shoes more quickly. Soft surfaces and trails may prolong the lifespan of your running shoes.
Trail running shoes are best served for trail running because the durometer of the rubber outsole is designed for the softer trails, and there are more aggressive treads for better traction.
On the other hand, road running shoes don’t have as much traction for trail running, which can increase the risk of running injuries like ankle sprains from slipping on wet roots and rocks.
#5: How Often You Wear Your Running Shoes
Your running shoes should be given at least 24 hours between subsequent workouts to allow the foams, gels, and other cushioning materials in the midsole time to fully rebound before being compressed again during your run.
Rotating your running shoes2Malisoux, L., Ramesh, J., Mann, R., Seil, R., Urhausen, A., & Theisen, D. (2013). Can parallel use of different running shoes decrease running-related injury risk? Scandinavian Journal of Medicine & Science in Sports, 25(1), 110–115. https://doi.org/10.1111/sms.12154 by alternating pairs of running shoes every other run will help prolong the lifespan of each pair of shoes.
#6: How Well You Care for Your Shoes
Keeping your running shoes clean and dry and untying them after use rather than stepping on the backs to pull them off can help prolong the life of the shoes.
How Can I Make My Running Shoes Last Longer?
If you are looking to maximize the lifespan of your running shoes, we have a few tips to get the most out of your investment:
- Rotate your shoes: Alternating shoes gives each pair time to give them time to rebound between runs. It also reduces repetitive stress on the same areas of your feet and legs. I personally have one pair for recovery runs, one for workouts, and one for long runs.
- Mix up your terrain: When you can, switch up your routes and run on some softer terrain. Mixing up your terrain helps preserve the outsole and midsole cushioning.
- Take good care of them: Dirt and debris can break down materials over time. Use a soft brush and mild soap to clean your shoes when needed, but avoid soaking them. Also, don’t put them in the dryer but allow them to air dry.
- Use them for running only: It’s tempting to wear your favorite comfy pair to run errands or walk the dog, but every extra step counts. Keep a separate pair for casual use so you don’t rack up the miles.
If you are still on the hunt for the perfect pair of running shoes, we have some great guides to help you find your pair:
