How long do running shoes last?

After 300-500 miles (or 400-700km).

Expect your running shoes to support you for 300 to 500 miles (roughly 400 to 700 km). This, of course, depends on the quality of your shoes and intensity of your running schedule.

If you're clocking in 25 miles (40 km) a week, for example, you can expect to plan on giving them a well-deserved retirement every 3 to 5 months. Maybe even a small funeral? They have been through a lot with you.

Anyway, doing this will keep your feet happy and your runs smooth.

How often you should replace running shoes depends on a few different things:

By wearing your shoes exclusively on the surface they were intended for, you ensure they last longer and perform more effectively.

Running shoes are a bit like tools— they're crafted for specific purposes, be it pavement, tracks, or trail running. So, if you keep your shoes assigned to their designated terrain, they'll serve you longer and better.

For example, avoid off-roading in your road running shoes, and on-roading (is that a thing?) in your running spikes. Not advisable. Not advisable at all. 

Your running style is as unique as you are, and some studies state technique is an important component of performance.

But understanding how you run also helps you choose the right shoes, boosting comfort and performance while keeping injuries away.

Look at the wear on your old shoes— it leaves important clues about your running cadence, stride and landing position, thus where you need the most support.

For example, you may see more wear on your mid-sole, meaning you need a thicker cushioned support here.

Running shoes often cater to the 'average runner.' If you’re taller or heavier, your shoes might wear out faster, so for more supportive shoes to stay comfortable and protected.

You’ll find plenty of advice on how to choose your running shoes online (and it’s worth checking out), but our biggest recommendation would be to get a professional gait analysis.

If you’re serious about your running journey, it’s worth it.

Always listen to your body. It knows more than you think.

New joint soreness that wasn’t there before could be a hint. Ankles, knees, hips, lower back, even your neck might start telling you it’s time for a new pair. Don’t ignore these signs. It’s your body’s way of keeping you injury-free.

Pay special attention to changes in foot or knee soreness. This is the clearest sign to change running shoes.

If you feel like your shoes are losing their bounce, give the midsole a thumb test—press and see if it springs back. A tough midsole means less cushioning and more impact on your joints. Time for a refresh.

More importantly, tough midsoles affect the way the shoe was designed to move, so you may unintentionally begin modifying your gait and landing position. This is not good and can cause tweaking injuries elsewhere, such as your knees.

On this, look for differences in wear between your left and right shoes. Uneven wear can be an indication of either sub-optimal running form, or that you’re running in the wrong type of shoes for your gait.

As your running shoes age, you might notice a decline in performance or longer recovery times between runs. This could mean they're not providing the support your runs need.

Monitoring these signs ensures you replace your shoes at the right time, maintaining peak performance and minimising injury risk.

Another reason keeping tabs on your runs with running trackers is so important. 

This changes depending on the quality of the shoe, but somewhere in the 300-500 mile range.

If you're running 25 miles a week, plan on replacing your shoes every three to five months. Running 30 miles weekly? You'll need new shoes every two to four months.

For those hitting 35-40 miles a week, expect to switch every two to three months.

Just as your body needs rest, shoes also benefit from rest days.

If you own a second pair of shoes, alternate between them to give each pair a break. Allowing an extra day or two without use can help extend the lifespan of your shoes.

Wearing different types of shoes for various runs can also enhance your training. Different runs call for different shoes, as mentioned before.

For instance, consider using carbon-plated shoes for intense workouts and race days, and softer, cushioned shoes for easy runs and long distances. Your feet will thank you.

Keeping your running shoes clean helps them perform better and last longer. Regular cleaning improves traction, keeps their shape, and prevents odours.

But skip the washing machine. Instead, use a cloth, warm water, soap, and an old brush to scrub off mud. After each run, clean off any dirt so it doesn’t build up.

For dry mud, clap them together and brush off the rest. Do it outside though and save yourself some hoovering.

Okay, this is two in one. But the rhyme sounded kind of cool, okay?

It’s easy to kick off your shoes at the end of the long run, but untying your shoes before removal means that you won’t compromise the heel counter while your foot is on its way out.

When the heel counter is intact, the shoe will feel secure on your foot for longer.

In terms of drying, take the insoles out and place them over a heat source (but not the dryer). Stuffing your shoes with newspaper or tissue paper is also a good idea.

But please don’t tumble dry. (Please).

400-800km.

Some running apps allow you to enter in your type of shoe and will let you know when to replace your running trainers.

Most high-quality running shoes are designed to last between 300 and 500 miles, which equates to approximately 20 miles per week over a period of four to six months.

When running shoes are used for walking, the answer is around the same: 300 to 500 miles.

You can wear a running shoe for walking but we wouldn;t recommend wearing don’t walking shoes to run (for obvious reasons).