I was chatting with a friend this week, about buying new trainers. “You’re always buying new trainers!” she joked. Okay, maybe she has a point—but in my defense, running shoes, like car tyres, do have a lifespan. Depending on the brand and how often you run, they can last anywhere between 300-500 miles. And if you’re training for a marathon, you can clock up those miles pretty fast. But how do you actually know when it’s time to replace your running shoes? In this post, we’ll cover key signs your shoes are worn out, how long they should last, and a few tips to help you extend their lifespan.

Why You Should Replace Your Running Shoes Regularly

Running shoes aren’t just a fashion statement—they play a vital role in protecting your feet and joints while you run. The cushioning and support in your shoes absorb impact, help prevent injuries, and keep you comfortable. Over time, however, the materials in your shoes break down, leading to less support and increased risk of discomfort or injury. This is why knowing when to replace your running shoes is key to keeping you running strong.

Mileage Matters

On average, running shoes last between 300-500 miles. The exact mileage depends on factors like:

  • Your running style: Runners with heavier strides or overpronation may wear out shoes faster.
  • Shoe brand and quality: Premium brands often provide more durability compared to budget options.
  • Running terrain: If you regularly run on trails or rugged paths, your shoes will likely wear out faster than if you stick to treadmills or pavements.

Signs It’s Time to Replace Your Running Shoes

Not sure when to replace your running shoes? Here are a few clear indicators that your runners are nearing the end of their lifespan:

  1. Worn Out Soles Take a look at the bottom of your shoes. If the soles are noticeably worn or uneven, especially around the heel or ball of the foot, it’s time for a new pair. A worn outsole reduces traction and increases the risk of slipping.
  2. Loss of Cushioning Running shoes are designed to absorb shock with every step. Over time, this cushioning gets compressed and loses its bounce. If your shoes feel flat or less supportive than they used to, it’s a sign the midsole has worn down.
  3. Twist Test Give your shoe a gentle twist—hold it at both ends and try to rotate it. A brand-new pair should feel relatively firm and rigid. If it twists too easily or feels flimsy, it’s a sign that the shoe has lost its structure and support.
  4. Increased Aches and Pains If you’ve started feeling new aches or pains—especially in your knees, hips, or shins—it could be due to worn-out shoes. Running shoes with diminished support force your body to absorb more impact, leading to discomfort or injury.
  5. Visible Damage Obvious signs like holes in the toe box, tears in the fabric, or fraying around the edges are clear signals that your shoes have seen better days. Once they’re damaged, it’s time to upgrade.

Tips to Extend the Lifespan of Your Running Shoes

While running shoes eventually wear out, there are a few strategies to help them last as long as possible:

  • Rotate Between Multiple Pairs A great tip for maximizing your shoes’ lifespan is to invest in multiple pairs and rotate between them. By alternating shoes, you give each pair time to recover and decompress between runs, which reduces wear and tear. Studies show that rotating shoes can extend the life of each pair, sometimes by as much as 50%.
  • Wear Your Shoes for Their Intended Use If you’re an avid gym-goer or enjoy spinning classes, keep an older pair of running shoes on hand specifically for those activities. This way, you save your newest shoes for actual running and don’t wear them out faster on non-running activities.
  • Clean and Care for Your Shoes Taking care of your shoes can also help them last longer. After a run, especially in wet or muddy conditions, remove any dirt and moisture. Let them air dry naturally (never use a dryer!) to avoid damaging the materials.

When Should You Buy New Running Shoes?

If you’re noticing any of the signs mentioned above—such as worn soles, reduced cushioning, or new aches—it’s probably time to start shopping for a new pair of running shoes. But how often should you plan to replace them? A good rule of thumb is to replace your shoes every 300-500 miles, depending on how often you run and your personal wear pattern.

For marathon runners or those who clock higher mileage weekly, this could mean replacing your shoes every 3-6 months. For more casual runners, a new pair once or twice a year might suffice.

What to Do with Old Running Shoes?

Wondering what to do with your old running shoes once they’re ready to be retired? Don’t just toss them in the bin! Many sports stores, like Runners Need, offer recycling programs where you can drop off your old shoes, and they’ll be repurposed or recycled. This helps reduce waste and gives your old runners a second life.