How Often Should You Replace Your Running Shoes?

Photo by Kristian Egelund on Unsplash

Running shoes are an investment, and knowing when to get a new pair is difficult. In general, running shoes are supposed to last between 300 to 500 miles, which is about every four to six months for someone who runs 20 miles a week. For lighter-weight or shoes with minimalist designs, it’s recommended to replace them more often, like every 250 to 300 miles. Of course, the weight in which shoes wear down varies based on individual differences like your foot stride, running form, and weight as well as where you run. Sometimes you can’t tell if it’s time to get new shoes from looking at your running shoes, but when that fails here are five signs that it’s time to get a new pair.

Your Shoes Will Feel Flat

The bouncy midsole foam in your shoes absorbs the impact on your joints and feet from running. When your shoes age, the foam loses its ability to rebound, which will lead to soreness and stiffness on the bottoms of your feet.

Aches and Pains

It’s normal to feel aches and pains the next day after increasing your mileage or intense workouts, but if the pain continues or happens during a regular run, it’s a sign to change your shoes.

Worn Soles

The outsoles of your shoes have treads like tires that cushion your landings and grip the pavement, but if you run outside on concrete and asphalt, the soles of your shoes will wear and tear more quickly.

Uneven Wear

If your worn soles are uneven, it may be a sign that you need a different type of shoes to give your foot better support. Make sure you let the running store know this when they fit you for a new pair.

Blisters or Brush Burn

When your shoes start giving you blisters or rubbing your skin, it means they’ve probably altered their shape from use and that it’s time to replace them.