Your trusty pair of running shoes have been there for you through all the happy miles, and the hard ones, too, which can make parting ways tough. But eventually the day will come when your shoes will have reached their ultimate finish line; knowing when to set them aside and lace up a new pair is important to your running performance and comfort.
You should generally replace your running shoes every 300–500 miles. That’s because it’s around this point that the midsole cushioning on most shoes will lose resiliency and stop absorbing shock as well as when newer, which can cause more impact on your muscles and joints. This means that if you average 15 miles of running per week, then you’ll need to replace your shoes approximately every five to eight months. (If you track your runs with a GPS watch or your smartphone, it’s simple to figure out when you’re in the 300–500-mile range; otherwise you can estimate based on roughly how much you run each week.)
Here are additional factors that affect when to replace your running shoes:
Minimalist shoes have less cushioning, so expect them to be done around 300 miles.
Traditional running shoes and maximum cushioning shoes tend to last until around the 500-mile mark.
Heavier people will get fewer miles than lighter people, regardless of shoe type.
If you wear your running shoes casually, those miles also count toward the total.
Dirt on your shoes is no big deal, but if you see significant wear and tear, it may be time to retire your shoes. Keep an eye out for heel damage, worn soles and rips and tears.
If you notice new discomfort in your feet, legs, knees, hips or back after running, it may be time for a new pair of shoes. The same is true if you’re getting blisters or feeling hot spots where you never used to.
Tips for Extending the Life of Your Running Shoes
To keep your shoes going strong for as long as possible, try these tips:
Rotate two pairs of shoes: The benefit is greater if you use different shoes because your body gains a slight cross-training advantage as it adapts to subtle differences in shoe design. Shoe rotation also gives midsoles time to decompress and the entire shoe time to dry out.
Remove your shoes properly: Using the other foot to rake down on the back of the heel to pry off a shoe is bad form. Unlace each one instead and slip it off with your hands. Your shoes will thank you by serving you longer.
Use your shoes only for running: Wearing running shoes around the house or town might make you feel empowered (and comfortable), but it will also prematurely wear your shoes down. They were born to run—not run errands.
How to Choose Running Shoes
Most running shoes feel comfortable when you're standing in a shoe store, but the true test comes several miles into your run. You'll soon realize that the ideal shoe has more to do with your running style and the shape of your foot than it does with the logo stitched on the side.
Choosing the running shoes that will fit you best is easy:
Determine the type of running you do and your running style
Pick the category of shoe and features that match your needs
Try on shoes to find the one that fits best
In general, a pair of running shoes should last between 400 to 500 miles of running (3 or 4 months for regular runners). Take a look at your shoes and check if the midsoles and outsoles are compressed or worn. If they are, it may be time for a new pair.
Running Shoe Categories
Road-running shoes are designed for pavement and occasional forays onto packed surfaces with slight irregularities. Light and flexible, they're made to cushion or stabilize feet during repetitive strides on hard, even surfaces.
Trail-running shoes are designed for off-road routes with rocks, mud, roots or other obstacles. They are enhanced with aggressive tread for solid traction and fortified to offer stability, support and underfoot protection.
Cross-training shoes are designed for gym or Crossfit workouts or any balance activity where having more contact with the ground is preferred over a thick platform sole.
How Do You Run?
If you own a well-used pair of running shoes, check the wear pattern on the soles to help determine your running mechanics.
Pronation shows a wear pattern centralized to the ball of the foot and a small portion of the heel. It is the foot's natural inward roll following the heel striking the ground.
Basic (neutral) pronation helps absorb impact, relieving pressure on knees and joints. It is a normal trait of neutral, biomechanically efficient runners.
Overpronation is identified by wear patterns along the inside edge of your shoe, and is an exaggerated form of the foot's natural inward roll.
Overpronation is a common trait that affects the majority of runners, leaving them at risk of knee pain and injury. Overpronators need stability or motion control shoes.
Supination (also called under-pronation) is marked by wear along the outer edge of your shoe. It is an outward rolling of the foot resulting in insufficient impact reduction at landing.
Relatively few runners supinate, but those who do need shoes with plenty of cushioning and flexibility.
Barefoot/minimalist running: In traditional running shoes, feet tend to hit the ground heel first. This is because a shoe heel has an elevated cushion. With barefoot runners, it is the mid-foot or forefoot that strikes the ground first.
Types of Running Shoes
Neutral shoes: They can work for mild pronators, but are best for neutral runners or people who supinate (tent to roll outward). These shoes provide some shock absorption and some medial (arch-side) support.
Some super-cushioned shoes provide as much as 50% more cushioning than traditional shoes for even greater shock absorption.
Stability shoes: Good for runners who exhibit mild to moderate overpronation. They often include a firm "post” to reinforce the arch side of each midsole, an area highly impacted by overpronation.
Motion control shoes: Best for runners who exhibit moderate to severe overpronation, they offer features such as stiffer heels or a design built on straighter lasts to counter overpronation.
Barefoot shoes: Soles provide the bare minimum in protection from potential hazards on the ground. Many have no cushion in the heel pad and a very thin layer—as little as 3–4mm—of shoe between your skin and the ground.
All barefoot shoes feature a “zero drop” from heel to toe. (“Drop” is the difference between the height of the heel and the height of the toe.) This encourages a mid-foot or forefoot strike. Traditional running shoes, by contrast, feature a 10–12mm drop from the heel to the toe and offer more heel cushioning.
Minimalist shoes: These feature extremely lightweight construction, little to no arch support and a heel drop of about 4–8mm to encourage a natural running motion and a midfoot strike, yet still offer cushioning and flex.
Some minimalist styles may offer stability posting to help the overpronating runner transition to a barefoot running motion.
Minimalist shoes should last you roughly 300 to 400 miles.
Running Shoe Features
Heel-to-Toe Drop
The drop of a shoe represents the difference between the height of the heel and the height of the toe. This primarily affects how your foot strikes the ground when you land. A low or medium heel-to-toe drop (zero to 8mm) promotes a forefoot or mid-foot strike, while a high-drop shoe (10–12mm) promotes heel striking.
Note: Heel drop and cushioning are independent of each other. It is possible to find ultra-cushioned shoes that still have a zero or low heel-to-toe drop.
Heel Counter
This refers to the rigid structure around the heel. It provides motion control and is sometimes supplemented with a heel wedge, which adds support and cushioning to the heel. It can help those runners who are bothered by Achilles tendonitis.
Medial Post or Torsion Bar
These are located on the sides of shoes to help control excessive inward or outward motion. They are designed for the over-pronator or supinator.
Running Shoe Fit Tips
Foot size: Shoe lasts (which determine shoe sizes) vary by manufacturer and even from one shoe model to another. You may need a half-size or even a full size smaller or larger than you think. If you're unsure, have your feet measured.
Try on shoes at the end of the day. Your feet normally swell a bit during the day's activities and will be at their largest then. This helps you avoid buying shoes that are too small.
Aim for a thumbnail's length of extra space in the toebox. The width should be snug but allow a bit of room for your foot to move without rubbing. Laces should be snug but not tight. Barefoot shoes are an exception: Heel and toes should “fit like a glove” without any extra space in the toes.
If you wear orthotics, bring them along. They impact the fit of a shoe.
Consider aftermarket insoles (a.k.a. footbeds). Insoles come in models that can enhance comfort, support or fit—or all 3.