When Should You Replace Running Shoes?

Most runners think a shoe lasts forever until it falls apart. In reality, the midsole – the part that cushions your feet – breaks down long before the outer fabric looks bad. If you keep using shoes that have lost their bounce, you risk pain, injuries, and slower times.

Key Signs Your Shoes Need Replacing

Look at the tread first. If the pattern is smooth or the rubber is cracked, that's a clear sign. Next, check the midsole. Press your thumb into the foam; if it feels hard or you can see dents that stay, the cushioning is gone.

Another red flag is the heel. When the heel counter (the part that holds your heel) wiggles or feels loose, the shoe no longer offers stability. Finally, pay attention to your body. New aches in the knees, calves, or feet often mean the shoe isn’t supporting you right anymore.

How Often Should You Swap Shoes?

Most experts suggest swapping after 300 to 500 miles. If you run three times a week at 5 miles each, you’ll hit that range in about six months. Keep a simple log – a notebook or a note on your phone – to track mileage. It’s easy, and it saves you from guessing.

If you run on softer surfaces like trails, the wear can be slower, but the outsole may tear faster. For road runners, the opposite is true: the foam breaks down quicker, even if the tread looks fine. Tailor the timeline to your terrain and pace.

Don’t forget to rotate shoes. Having two pairs and alternating them gives each pair time to recover its shape between runs. This can extend the life of each pair by up to 20 percent.

When it’s time to replace, don’t just grab the cheapest option. Look for shoes with similar drop, cushioning, and arch support to what you’re used to. A sudden switch to a radically different shoe can cause soreness.

If you’re unsure, bring your old pair to a specialty store. Many staff can assess wear and suggest a model that matches your foot shape and running style. Even a quick visual inspection can give you a good direction.

Finally, consider your budget. Quality shoes cost more upfront but last longer and keep you healthier. If money is tight, watch for sales, but don’t compromise on essential features like proper cushioning and support.

Replacing running shoes isn’t just a routine task; it’s a key part of staying injury‑free and running your best. Keep an eye on wear, track mileage, and choose the next pair wisely. Your feet will thank you on every run.