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Training7 min read

How Often Should You Change Your Running Shoes?

Running shoes don’t fail overnight—here’s how mileage, wear patterns, and feel determine when it’s time to replace them.

How Often Should You Change Your Running Shoes?

Running shoes are one of the most important pieces of equipment a runner owns—and one of the most misunderstood. Many runners replace shoes too late, while others replace them far too early.

The truth is that shoe lifespan depends on how much you run, how you run, and how the shoe is constructed, not just a single mileage number.

The Standard Mileage Guideline (and Its Limits)

Most running shoe manufacturers and sports medicine guidelines suggest replacing shoes every:

  • 500–700 km (300–450 miles)

This range exists because midsole materials—usually EVA-based foams—gradually lose their ability to absorb and return energy. Research shows that shock absorption and cushioning properties degrade long before a shoe visibly “falls apart” (Shorten & Mientjes, 2011).

However, mileage alone doesn’t tell the full story.

Why Shoes Wear Out Before They Look Worn

The most important part of a running shoe is the midsole, not the outsole or upper.

As shoes age:

  • Cushioning compresses and stiffens
  • Impact forces increase
  • Energy return decreases

Laboratory studies demonstrate that midsole compression and loss of resilience occur progressively with use, even when tread still looks fine (Sinclair et al., 2016).

This means shoes can feel “dead” while still appearing usable.

Key Signs It’s Time to Change Your Shoes

Rather than relying only on mileage, runners should pay attention to:

1. Persistent Aches or Niggles

New or recurring soreness in:

  • Knees
  • Shins
  • Hips
  • Feet

can be an early sign of reduced cushioning or altered mechanics.

2. Loss of Responsiveness

If a shoe feels flat, harsh, or unresponsive compared to when it was new, the midsole has likely broken down.

3. Visible Midsole Creasing

Deep, permanent creases in the foam—especially asymmetrical ones—indicate structural fatigue.

4. Uneven Outsole Wear

Excessive wear on one side may change foot strike mechanics and stability.

Shoe Type Matters

Different shoes wear out at different rates.

Daily Trainers

  • Typical lifespan: 500–700 km
  • Softer foams may feel great early but compress faster

Lightweight Trainers and Racing Shoes

  • Typical lifespan: 300–500 km
  • Thinner midsoles trade durability for weight and performance

Carbon-Plated Shoes

  • Typical lifespan: 300–600 km
  • Plate remains intact, but foam degradation dictates end of life

High-stack, highly responsive foams may feel incredible early—but once they go, performance drops quickly.

Rotation Extends Shoe Life

Running in more than one pair of shoes is associated with lower injury rates in recreational runners.

A prospective study found that runners using multiple shoes were less likely to sustain injuries, possibly due to varied loading patterns and more recovery time for midsoles between runs (Malisoux et al., 2015).

Rotating shoes:

  • Extends the usable life of each pair
  • Reduces repetitive stress
  • Helps runners detect when a shoe is wearing out

Does Old Shoes Increase Injury Risk?

The relationship between shoe age and injury is complex. While no shoe can “prevent” injury, worn-out shoes may increase impact forces and alter biomechanics.

Research suggests that runners adapt their gait to cushioning changes—but this adaptation has limits, particularly during high mileage or fatigue (Nigg et al., 2015).

Replacing shoes proactively is a risk-reduction strategy, not a guarantee.

How Often Should Most Runners Replace Shoes?

A practical rule of thumb:

  • Recreational runners: every 6–9 months
  • High-mileage runners: every 3–4 months
  • Low-mileage runners: once per year, or when signs appear

Tracking mileage—either manually or via a watch—makes this easier and more accurate.

Practical Takeaway

Running shoes don’t expire on a set date—but they do wear out.

Replacing them:

  • Supports consistent training
  • Reduces unnecessary stress
  • Helps maintain comfort and performance

If you’re unsure, compare an old pair with a new one. The difference is often immediately obvious—and your body usually knows before your eyes do.

References

  • Shorten, M. R., & Mientjes, M. I. V. (2011). The “heel impact” force peak during running is neither “heel” nor “impact” and does not quantify shoe cushioning effects. Footwear Science, 3(1), 41–58.
  • Sinclair, J., Taylor, P. J., & Hobbs, S. J. (2016). Effects of footwear cushioning on impact loading during running. Journal of Applied Biomechanics, 32(5), 497–503.
  • Malisoux, L., Ramesh, J., Mann, R., Seil, R., & Urhausen, A. (2015). Can parallel use of different running shoes decrease running-related injury risk? Scandinavian Journal of Medicine & Science in Sports, 25(1), 110–115.
  • Nigg, B. M., Baltich, J., Hoerzer, S., & Enders, H. (2015). Running shoes and running injuries: mythbusting and a proposal for two new paradigms. British Journal of Sports Medicine, 49(20), 1290–1294.