How Often Should I Replace My Running Shoes?

How Often Should I Replace My Running Shoes

Running is one of the easiest sports out there to get into. This is because all you need are some running attire and a good pair of running shoes to start running today (hence, the title of my site, lol). GPS watch, sweat proof earpiece etc are nice to have but not necessary for a good run. Running attiresĀ are simple because these can last you for years. In this case, how often should I replace my running shoes?

Why Do We Need to Replace Running Shoes?

This may seem like a no-brainer but there are many runners out there who like the comfort of their old pair of running shoes despite being so worn out. As we run, the running shoes will suffer from natural wear and tear, this will cause the hard rubber sole to become thinner and slippery if running on wet grounds. Unseen to the eyes, the midsole (white EVA foam) that cushions impact can also break down after a lot of mileage. So, other than the joy of shopping for a new pair of running shoes (and that new shoe smell, YAY šŸ™‚ ) , the main reason is actually to prevent unnecessary injuries from worn out running shoes.

So, How Often Should I Replace My Running Shoes?

You should consider replacing your running shoes once it shows signs of wearing out. The wearing outsĀ are usually determined by your running area, body weight, foot type and mileage.

Running Area – running on the road or trails will wear out your shoes quicker compared to running purely on treadmills.

Body Weight Ā – If you are slightly on the heavier side, the extra weight can wear down the midsole a little faster.

Foot Type – A heavy overpronator will wear their shoes out faster than a lighter, neutral runner.

Mileage – More mileage means more runs means more wear and tear. As a general rule of thumb, it is recommended to replace your running shoes between 450 to 600 miles.

Running Shoes

450 To 600 Miles Is A Pretty Big Range

Yes, 450 to 600 miles is a wide range. This is because these are dependent on so many factors. Every runner weighs different and uses distinct foot strike, both of which affect the cushioning of shoes in many ways. The best way to track your miles is to use a mobile app. There are apps such as RunKeeper or Strava that can help you record your mileage on each pair of shoes, this is particularly useful if you have more than one pair of running shoes.

Use Your Body As A Guide

Most of the time, you will know when the time of your running shoes is ā€˜almost upā€™. I call this the runnerā€™s sense. You can tell that you donā€™t feel as comfortable wearing the running shoes anymore. Furthermore, signs of minor injuries or soreness after your runs can be telling you that your shoes are past its prime. One good way to test is to try on a new pair of running shoes and compare it with your old shoes. Sometimes, you are too used to the feeling of your old shoes that you forgot how it felt to be running in something new.Ā 

Reward Yourself!

Shopping and trying on a new pair of running shoes can be the little things that keepĀ runners excited. Take this as a reward for your milestones achieved with your previous pair. Getting new shoes is also important to help keep you comfortable and injury-free.


How often should I replace my running shoes? 450 to 600 miles is a good gauge, but at the same time, donā€™t forget to use your own judgement to make the decision. After a few pair of running shoes, you will soon develop the runnerā€™s sense to know when to replace them.

Do you agree with my post? How often do you replace your running shoes? Please share with me by commenting below.

Cheers and Start Running Today




10 Comment

  1. Hi
    I never thought of it like that but you are so correct. I tend to over use my running shoes as I think of them as “comfortable” – after reading this, I realize it is time to invest in a new pair!
    Thank you!

    1. Will says: Reply

      Hi Elizabeth

      Yes, it’s always exciting to shop for your new pair of running shoes. I hope you find one you love. Cheers!

  2. Dawn says: Reply

    This makes me miss running! I prefer the treadmill but getting proper shoes for outdoors and indoors would make a great start for me, getting back into the routine again. I’ll have to keep a mental note of the mileages I run. I imagine the more exercise one does, maybe the better their shoe health? Then again, losing weight or getting more physically fit would imply exercising more often lol So maybe the wear factors even out or swap.

    1. Will says: Reply

      Hi Dawn

      Yes, you should get back to running soon. Just use an app to keep track of the mileage you run, it is very convenient.

  3. Chase says: Reply

    Super solid article man. As a person who ran in high school and still runs recreationally it always has been a hassle for me to get new running shoes because I’m too stubborn to buy a new pair. Your article was really helpful and straight to the point, I dig it!

    1. Will says: Reply

      Hi Chase

      Thanks for dropping by. Now go get those new pair of running shoes!

  4. Hi Will,

    Thanks for a great insight into changing shoes and how often. I agree, the runner definitely knows when it’s time to replace them. You can feel it getting more difficult when they start to wear out. I used to run a lot and was thinking about starting again. Can you recommend a mid-range brand that isn’t too expensive?

    1. Will says: Reply

      Hi Craig

      Welcome back to the running world! Yes, I think Asics make a good mid-range brand that is value for its money.

  5. Hey, this is some great information you have presented here. I think my running shoes have seen a lot more than 650 miles, lol! I’ve had them for years but for my foot size they are hard to find which makes them more expensive. Do you have any resources for women’s narrow running shoes that are bigger than a size 11?

    tfs šŸ™‚

    1. Will says: Reply

      Hi Marlinda

      Thank you for the kind compliments. Sorry but I do not have such information, I will try to do some research and write up an article in future on this. Thanks!

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