How Many Miles Do Running Shoes Last
Tire companies recommend replacing many popular tires around 60,000 miles, and some engine oil should be swapped when youve driven 5,000 miles. Like tires and oil, running shoes have a lifespan that you should look out for when you’re training.
If you keep track of the miles you run in each pair, most high-quality running shoes should last between 300 and 500 milesabout four to six months for someone who runs 20 miles per weekthough that number is lower for race-day shoes, which are designed to be lighter and faster.
Top running shoe brands recommend those intervals based on when the materials start to deteriorate, even if the signs arent easily visible. But even when your shoes are toast, they’re not totally useless: You can use them to do yard work or find ways to recycle your old shoes.
So, if your sneakers are creeping up in miles, it might be time to shop for the best running shoes.
Take Good Care Of Them
Your running shoes dont need to be pampered, but a little extra thought on how you treat and store them goes a long way.
Weich points out that letting a pair of shoes sit in extreme temperatures for long periods of time can often contribute to its early demise. People leave their shoes in a hot car trunk on a 100-degree day, and their shoes are crushed in just 250 miles, he said. Properly caring for the shoe is a huge factor in durability.
What Are The Most Durable Types Of Running Shoes
The durability of running shoes will depend on the type of runner you are, and also your biomechanics .
If someone is landing heavily on one side of the foot, that side of the shoe is going to wear a lot quicker than someone who treads more evenly, explains Moses. Therefore, you should always consider how you run when picking your shoes and this can often be done with gait analysis .
That said, there are certain types of shoes that are simply designed to last longer for runners.
Mileage shoes or more cushioned shoes tend to be more durable than your standard racing flat or carbon shoes, which have a stiff plate thats part of the shoe,” says Moses.
It really does come down to personal preference when picking a durable shoe, but from my own experience of working with hundreds of runners of all abilities I would recommend the following:
- Brooks Ghost 13 or 14
- Brooks Adrenaline GT 21 or 22
- Nike Air Zoom Pegasus 37
- Adidas Boston 9
- Hoka Speedgoat
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How To Tell If Running Shoes Are Worn Out
Sometimes the eyeball test will tell you all you need to know about the age of your shoes, but other times worn out shoes might not be so obvious. If your shoes arent telling you theyre ready to be retired, your body might provide clues.
Here are some signs that your running shoes are ready for a slower life of mowing the lawn:
- Your shoes will feel flat. The bouncy midsole foam in a pair of new shoes will absorb impact associated with running, saving your feet and joints from taking a pounding. As your shoes age, though, the foam loses some of its ability to rebound, like if you put a brick on top of a marshmallow.
- Nagging aches and pains. Hard workouts or increased mileage can make you feel sore the next day, but if little pains persist even after a normal run, it might be time for a refresh.
- Worn soles. The outsoles of your running shoes have tread just like the tires on your car, which helps cushion your landings and grip the pavement. But the ground is abrasive, especially if you primarily run on concrete and asphalt. If your soles sport bald patches and excessive wear, they wont serve you as well as a new pair.
- Uneven wear. If your worn soles are uneven, this can signal an even greater problem than just needing new shoes. It could mean you need different types of shoes, like a pair of the best stability shoes, to better support your feet. If that’s the case, take them with you when you go to get fitted for your next pair.
Can Running Shoes Last 1000 Miles
How many miles should you get out of running shoes? No two runners are exactly the same, but this is more or less many miles you should be getting out of your running shoes: The general rule of thumb is that you should get between 800 to 1000 kilometres or 500 to 650 miles out of a pair of running shoes.
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It’s Easy To Get Attached But There’s A Mileage Number You Probably Shouldn’t Cross On A Single Pair Of Shoes
According to Strava, Ive run about 950 miles since the pandemic started. Ive worn seven or eight different running shoes over the last 18 months, but the overwhelming majority of that mileage was logged on my Saucony Endorphin Pro 1s, a highly-cushioned, carbon-plated running shoe that I will recommend to just about anyone who will listen.
I really love those shoes. Theyve been everywhere from Prospect Park to Death Valley. But at this point, theyre absolutely donezo. The traction is gone, the fit is too tight and even the colorway once a crisp racing white is now more of a pukey beige.
Why did I let them get this far? For all the usual reasons that casual runners hang on to their running shoes too long I felt comfortable in them, I was wary of breaking in a new pair, and even with GPS tools at my disposal, I legitimately didnt realize how long Id been wearing them. The official count: more than 700 miles and nearly 100 hours of running.
Its massively important for your health and happiness as a runner, though, to be able to recognize exactly when a shoe is ready to be replaced. The old prescription for most runners swap em out once a year may sound reasonable, but there are a variety of more relevant factors and pertinent clues that should actually influence that timeline. Heres what you need to know.
When To Replace Your Running Shoes
If you track your runs with a fitness watch or other GPS device, you’ll know when you hit that 300- to 500-mile mark. If you don’t, it’s much harder to know when the time comes for a new pair of trainers. Looking out for these five signs can help:
1. You have new aches and pains. If you notice that your ankles, knees or hips get more achy after a run, it might be time to get a new pair of shoes. New, unexplained aches and pains can mean that the cushioning in your shoes is worn down.
2. Your feet get extra sore after a run. When you start to notice soreness and stiffness in the bottoms of your feet, especially your arches, it might mean that your shoes have worn down to a shape that no longer fits your feet properly.
3.The treads are worn out. The treads, or flex grooves, on your shoes are an important part of their anatomy. If they’re worn out, your shoes won’t roll in sync with the natural stride of your feet.
4. The midsole feels tough. This is a telltale sign that you need new running shoes: If you press your thumb into the midsole and it feels tough rather than slightly spongy, it means the cushioning has compressed and no longer offers proper support.
5. You keep getting blisters or brush burn. If your once-trusty shoes rub your skin the wrong way, it probably means they’ve altered shape during your many miles — time for a new pair.
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How Often Should You Replace Your Running Shoes
Its generally accepted that the standard lifespan of road running shoes is somewhere between 300 miles and 500 miles, or around 500-800km if youre that way inclined, and lightweight shoes tend to be somewhere between 250 and 300 miles. So if youre running 20 miles per week, youll probably need to replace them after 4-6 months.
However, where you fit in that range depends on a few things:
Indicators When Hiking Boots Should Be Replaced
There are certain factors which are a clear indicator that the shoes have completed their lifespan and need to be replaced as early as possible as they can bring discomfort and problem while walking. These factors include:
- Cracked midsole or the lines of compression on the midsole are a very good indicator that the boots need a retirement.
- Worn or frayed laces are one of the very first symptoms of old boots and should bring the attention of the owner towards a replacement.
- Loose eyelets of the hiking boots are also another sign of demand changing the hiking boots because once the eyelets are loose, one cannot properly lace its shoes and makes it difficult to wear and hike.
- Worn-out insoles or ankle support, Worn tread and other discomforts including blisters, aching feet, and joint pain are the signs the boots would not be able to take you to another hiking trip and needs to be replaced immediately.
It is not suggested to replace the hiking boots every 500-1000 miles the minor tears can easily be fixed and helps the owners to keep them for a longer period of time. But the following points will help the owner to make a judgment whether to invest in a new pair of boots or stick to the existing one.
- Discomfort while wearing
- Boots are too tight or loose and showing a structural loss
- The sole has been detached and not properly fixed to the boot
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Signs You Need To Replace Your Old Running Shoes
Have your running shoes run their course? You might need to swap them out for a fresh new pair.
Whether you’re training for a 5K or just pounding the pavement to maintain your fitness, you need a trusty pair of running shoes that are in good shape.
It’s important for your safety: Studies show that running with worn-down shoes can change your posture and gait, possibly leading to injuries later on. This is largely due to a .
Sometimes it’s hard to give up a favorite pair of old shoes, but when they start to hurt more than they help, it’s time to set them aside and invest in a new pair for the sake of your health.
When Should You Throw Out Sneakers
As a general rule, the life of a running shoe is 300 to 500 miles, Langer said, though it varies with your body weight, gait and surface on which you run. Following that rule, someone who runs 4 miles, four times a week should consider replacing shoes after about 6 months, while a more casual athlete could wait a year.
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Dry Your Shoes Thoroughly And Quickly
And, if you have been running through wet trails, during or after a rainstorm, you need to ensure that you dry your shoes properly. Allowing your shoes to soak not only makes them smell bad, but theyll also start to feel uncomfortable. And, worse yet, the drying out process, if not handled properly, could lead to deterioration of the materials in your shoes.
To dry your shoes out, remove the insoles and fill your shoes with a paper towel or newspaper. Set them aside so that they dry properly and the moisture is absorbed into the paper. Let them dry for a few hours or overnight, remove the paper, and theyre ready for use again.
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But how do you know when to replace your shoes? Below are a few things to look for when you think it might be time for some new ones.
Overall Appearance
Give your shoes a good visual inspection. Dont worry if they look dirty, that simply means youve been using them regularly. Along with looking for extreme problems such as cracked soles or tears in the uppers, keep an eye out for general wear and tear, such as stretched out heels, worn down outsoles, and the way the shoes have molded to your feet.
The Press Test
Another way to tell if your shoes are ready for replacement is to do the press test. This is especially helpful if your shoes midsoles are made from EVA foam, as the cushioning will compact and break down faster. Using your thumb, firmly press on the outsole upward into the midsole and observe how the midsole behaves. If it compresses easily with lots of compression lines and wrinkles, then its fine. If youre noticing fewer wrinkles and less compression, then its time to replace them.
How Do They Feel?
Once you go out and replace your shoes, how do you keep them in their best shape for the longest possible time? While theres no way to stop them from eventually wearing out, here are a few tips for extending their lifespan:
Remove Them Properly
When you finish your workout, do you unlace your shoes and take them off with your hand? Or do you use your opposite foot to pry them off one at a time? By unlacing your shoes, you can help them last much longer.
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How To Make Your Running Shoes Last Longer
We know those kicks arent cheap, but there are ways to get a little bit more out of them.
To maximize your mileage per pair, it helps to have more than one shoe in your quiver, Metzler says. Not only does this allow the foam a longer break to bounce back between runs, but you can also better match the shoe to the kind of run youre doing. For instance, choose a thicker, more cushioned model for long runs, and lighter styles for shorter, faster workouts.
Ornelas says trail shoes will last longer when used off-road, while road shoes are a better fit for the pavement. And if you have super shoes with carbon fiber plates, save those for races or occasional speed workouts.
If you cant bring yourself to mix it up or cant afford to buy more than one pair at a time, consider purchasing replacements slightly before your current shoes are toast, Metzler says. Rotate them for a bit, and youll slightly extend the life of both.
Finally, take care of each pair. Untie them when you take them off to preserve the integrity of the counter. Clean your shoes by wiping them off or throwing them in the washing machine on the gentle cycle with a towel , Metzler saysbut never put them in the dryer. If you wash them or get them wet outside, put newspaper or tissue paper inside to dry them. And store them inside, safe from temperature swings and precipitation.
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How To Tell When Your Sneakers Are Toast
Even if youre not tracking miles, there are physical signs that indicate its time to buy a new pair of sneakers. Excessive flexibility is one of them.
Running shoes are designed to be flexible in the forefoot because thats where your bones are flexing, so if youre seeing flexibility in the forefoot, thats not a super big concern, Brittany Gleaton, associate footwear product line manager at Brooks Running, told HuffPost. But if it starts to flex in the midfoot and heel, thats a really good sign that you need a new shoe because shoes are not designed to be flexible in those parts of the foot.
Not sure if your shoes have too much flex to them? Dr. Wenjay Sung, a podiatrist at Methodist Hospital of Southern California in Arcadia, California, recommends taking each shoe in your hands and twisting it.
If the shoe feels weak, as if a simple turn of the wrist can bend it out of alignment, then its time to replace your sneakers, Sung said. Even if one shoe is still strong while the other is weak, it is prudent to replace both sneakers.
Excessive wear on the outsole of the shoe is another red flag. This can take the form of the tread wearing down or even disappearing in some parts.
Typically, the midsole will break down before the outsole. If you are seeing wear in the leather or even the foam on the outside of the shoe, thats a good sign that the midsole is probably already broken down, Gleaton said.
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When Should You Really Replace Your Running Shoes
If you ask the big shoe brands how often you should replace your running kicks, theyre going to give you a mileage estimate. Brooks, for example, comes right out and suggests every 250 to 500 miles, depending on the shoe. The problem is, theres little in the way of hard evidence to back the need for such frequent replacement, and running coaches recommendations to clients vary dramatically.
I dont follow the guidelines you typically see from the shoe companies, says Kyle Kranz, a competitive runner and coach. My rules are easier to follow and much more economical: If the shoes fall apart or you wear through the bottom, its time for a new pair. Kranz practices what he preaches, usually racking up between 800 and 1,500 miles per pair.
The Myth of Mileage
If a shoes expected mileage lies somewhere between Brooks Runnings suggested 250 miles and Kranzs 1,500 miles, it becomes evident pretty quickly that a shoes lifespan really just depends on the runner. Debbie Woodruff, a running coach based in California, points out that bigger men generally go through shoes faster than smaller men, since extra poundage compresses the shoes internal EVA foam more quickly. Likewise, dudes with less-efficient form who pound the pavement with each step tend to wear out shoes faster than those who are light on their feet. And of course, environment makes a difference: Rough terrain or loose asphalt tears up shoes faster than grass or well-kempt trails.
