How Often to Replace Running Shoes—And Why It Matters
If you’re wondering how often to replace running shoes—and how to tell when that time has arrived—you’ve come to the right place. You don’t need a fancy pair of sneakers to run your first mile, but if you’ve decided to make running a regular part of your routine, it makes sense to invest in a shoe that’s designed specifically for the sport—and one that feels comfortable for your body, as SELF previously reported.
But locating your perfect pair is only the first part of the process. Cadysneaker Just like mayonnaise, Instagram stories, and fresh bouquets, running shoes have a definite shelf life. And the more you use them, the quicker their demise.
“Generally, when it comes to running, we think of wear in terms of mileage or time,” Victor Ornelas, director of brand management and shoe expert at Fleet Feet, a nationwide chain of running stores with more than 180 locations, tells SELF. “Most performance running shoes typically last about 300 to 400 miles, or four to six months.”
Those ranges are broad, though, and every shoe and situation is different. So how, exactly, can you tell when it’s time to trade in your current kicks for a new pair? We asked Ornelas and two other experts to list their top indicators—and why it matters in the first place.
First of all, running shoes actually do break down.
Before we get into how to tell when your running shoes are circling the drain, it’s important to understand what’s actually going on there with their breakdown. Yes, running shoe companies have a vested interest in encouraging you to fork over $100-plus every few months. But the idea that you need to replace your shoes regularly isn’t just a marketing ploy, Robert Conenello, D.P.M., a sports podiatrist and founder of Orangetown Podiatry in Orangeburg, New York, tells SELF. Your running sneakers actually do break down over time, starting with the foam that cushions each collision with the ground.
When you run, you take an average of 160 to 200 steps per minute, each of which compresses your shoes in between the ground and the weight of your body, 2021Shoes ,Brian Metzler, a dedicated shoe geek, tester, and the author of Kicksology: The Hype, Science, Culture & Cool of Running Shoes, tells SELF. This causes the midsole—the squishy part in between the shoe’s bottom and the fabric upper—to break down.
Midsoles are made of foams with technical-sounding names like ethylene-vinyl acetate (EVA) or polyurethane (PU), which trap air in small cells to absorb the shock of each foot strike. Over time, the impact of running causes these cells to warp and flatten, Dr. Conenello says. Even if you’re not using your shoes regularly, the foam still loses some of its shape and resiliency, or the ability to bounce back after it’s compressed.
Newer shoes like the Nike Air Zoom Alphafly NEXT% and Asics MetaSpeed Sky, sometimes referred to as “super shoes,” are made with lighter foams. When combined with the springy carbon fiber plates inside, this boosts your pace—according to one study, women wearing them finished marathons about 2.6 percent faster. However, the increase in performance comes at a price. Shoes with these lighter foams may break down even more quickly than heavier, denser options, requiring quicker replacement, Metzler says.
Beyond flat foams, old running shoes also lose tread, just like tires. Most have a harder rubber layer on the bottom called the outsole, which can wear through with repeated impact. The counter—the often-rigid cup at the back of your shoe that encases your heel—can also break down, leaving your foot prone to sliding back and forth. Finally, the fabric uppers of your shoes can develop holes or uneven wear patterns.
While the type of shoe you buy matters for longevity, other factors—including your personal characteristics and how you use your shoes—can affect how quickly they break down too.
For one, your unique biomechanics play a role, Dr. Conenello says. You might land lighter on your feet than another runner, or strike the ground with a different part of your foot, causing unique wear patterns.
The surfaces you travel on make a difference too. Hard pavement can extract a larger toll than softer trails. Running exclusively on the treadmill may keep your shoes looking nice for longer, since they’re not exposed to the elements. But because you’re 2021 Yeezy Boost hitting the belt in almost exactly the same position each time, they may wear out more quickly than if you ran outside, Dr. Conenello says.
And then there’s the climate. Dr. Conenello once staffed a race in the Sahara; he saw shoes with midsoles that were literally melting in the heat. Even in less extreme conditions, high temperatures can damage foam and the glue that holds shoes together, Ornelas says. So can moisture from humidity or heavy sweating.
Running in broken-down shoes risks discomfort at best, and injury at the worst.
Research on running in old shoes points to an increased risk of injuries, and Dr. Conenello says he regularly sees the fallout in his practice. “As the shoe starts to lose its oomph and its ability to hold you up, you’re asking your soft tissues to start working harder,” he says.
This strain can lead to running-related overuse injuries in your tendons and ligaments, including Achilles tendinopathy (pain along the tendon that connects your heel to your calf) and plantar fasciitis, an inflammation of the tough band of tissue on the bottom of your foot. And shock traveling up your legs or changes in your gait can even contribute to injuries like stress fractures, he says.
When the outsoles or treads wear down, your gait may change in a way that increases your risk of injury and also leaves the underlying foam more vulnerable to damage. And holes in the uppers can alter the way the shoe fits your foot, leading to unanticipated problems over time, Dr. Conenello says.
How to tell when it’s time to replace your running shoes
Since shoes don’t wilt, disappear, or come with a sell-by date, how do you know when it’s time to retire them? You can look for clues on your run or on the shoes themselves, and supplement with some tracking over time.
Chances are, you’ll be able to sense that your shoes have broken down before you can see that anything’s amiss.
“If you start to feel as though you’re not getting the performance that you had before, or if you’re starting to get new aches and pains,” it might be time for a new pair, Dr. Conenello says. Anything from soreness in your heels to knee pain could signal the end of your sneakers; blisters or chafing in new places could also be a sign. Many runners notice they have a type of ache that only appears when their shoes are close to their demise, whether that’s shin splints or hip soreness, Metzler says.
Finally, you might also just notice that running feels…different. “When you get a new shoe, it feels light and lively and bouncy,” Metzler says. Older pairs, meanwhile, lack the same spark or pizzazz. “The shoe feels dead. And that’s coming from that foam being worn out or compressed to the point that it can’t be rejuvenated.” As a result, your pace may slow even if you’re expending the same amount of effort, making running more laborious and less, well, fun.
In addition, there are some red flags you can see with the naked eye. Check the hard rubber outsole; if it’s worn through on the sides or bottom, New Release Yeezy ,that’s a problem, Dr. Conenello says. Every runner has some asymmetries, so you might notice this on one side more than the other.
The midsole may also appear wrinkled or compressed, a surefire sign it’s not delivering the same amount of cushion or spring. You can also try bending or twisting each shoe, Ornelas says. As the foam breaks down, they’ll become more flexible—so if your shoes are a lot bendier than they used to be, they may be past their prime. It can help to repeat this test over time, or compare to a new pair of the same model for a point of reference.
Finally, inspect the counter. If the heel seems to be leaning one way or the other, appears bent in, or is otherwise misshapen, consider moving on, Dr. Conenello says. Same if you have holes in the fabric upper. And all these signs are even more significant if they’re combined with aches, pains, or that “dead” sensation from broken-down foam.
Like we said above, tracking the mileage isn’t foolproof, but it can help you determine how often to replace running shoes—especially if you combine it with some of the other signals mentioned above. What’s more, it’s a lot easier than it used to be.
When Metzler was a collegiate runner, he’d write the date he bought each new pair of shoes directly on the foam, in permanent marker. These days, you can use running apps like Strava or Garmin Connect, which allow you to choose which shoes you were wearing on each run so you have an automatic tally of the total mileage you’re putting on them.
Shoes don’t magically expire at any given number, but you can track trends over time. “At least it gives you an idea—when I wear this shoe, I feel good for 400 miles, whereas when I wear this shoe, they only feel good for 250 miles,” Dr. Conenello says. It might even help inform your future purchases.
How to make your running shoes last longer
We know those kicks aren’t cheap, but there are ways to get a little bit more out of them.
To maximize your mileage per pair, it helps to have “more than one shoe in your quiver,” Metzler says. Not only does this allow the foam a longer break to bounce back between runs, but you can also better match the shoe to the kind of run you’re doing. For instance, choose a thicker, more cushioned model for long runs, and lighter styles for shorter, faster workouts.
Ornelas says trail shoes will last longer when used off-road, while road shoes are a better fit for the pavement. And if you have super shoes with carbon fiber plates, save those for races or occasional speed workouts.
If you can’t bring yourself to mix it up or can’t afford to buy more than one pair at a time, consider purchasing replacements slightly before your current shoes are toast, Metzler says. Rotate them for a bit, and you’ll slightly extend the life of both.
Finally, take care of each pair. Untie them when you take them off to preserve the integrity of the counter. Clean your shoes by wiping them off or throwing them in the washing machine on the gentle cycle with a towel (this helps balance the load), Metzler says—but never put them in the dryer. If you wash them or get them wet outside, put newspaper or tissue paper inside to dry them. And store them inside, safe from temperature swings and precipitation.
Wear your running shoes only for running, rather than for different types of workouts or even just around the house or to the grocery store. “Running is a sagittal plane motion; you’re going straight ahead,” Dr. Conenello says. “Everything else in life is multi-directional, so it wears the shoe out a little bit more.” And, they may wear your body out a bit more in other workouts, since they’re not built to give you the function and support you need for things like lateral moves or weightlifting.
Getting the right fit in the first place also makes a difference. Running shoes should be snug enough through the heel and midfoot so they’re not sliding, but wide enough in the front to allow your toes to spread, Dr. Conenello says. If your toes are cramped or your foot’s moving around too much, your shoes (and your feet) may sustain more damage.
A trained salesperson at a specialty running store will be able to help you assess fit and function, and if you’re running three times per week or more, it’s a good idea to go regularly—perhaps every six to nine months, Dr. Conenello says. After all, your gait and habits may have changed slightly, and shoe models are regularly updated. “You’re a different runner than you were six months to a year ago,” he says. “You should see what feels good for you now.”