Just like a pair of tires, your running shoes need to be replaced after a certain amount of mileage. Being able to identify when shoes should be replaced is important because it can help you avoid injury and make sure you're running as efficiently as possible.
How Long Will My Running Shoes Last?
There's no one-size-fits-all answer to the question of how long your running shoes will last. That's because it depends on your individual running style, the type of terrain you're running on, how often you run, and the design of the running shoe. Even your weight and foot type can affect how quickly your shoes wear out.
Most experts agree that running shoes should be replaced every 300 to 500 miles. After that, most shoes will lose the resiliency of their midsole cushioning — which means less shock absorption and more impact on your joints and muscles as you run.
If you track your runs with a fitness app, it's easy to know when you’ve hit 300 miles; then you'll know it's time to start paying closer attention to how your shoes feel as you run. If you run an average of 15 miles a week, this means you'll probably need to replace them somewhere in the five- to eight-month time frame.
However, not everyone is going to keep track of their mileage that closely, so you'll want to learn other ways to determine if your shoes are ready to be retired.
Giving your shoes a quick inspection once a month or so can help you see signs of wear and give you the chance to start shopping for a new pair before they put you at risk of injury. Some of the tell-tale signs that your running shoes will need to be replaced soon are:
- A soft midsole that collapses easily; it may also have creases in it.
- The outsole is worn down and you can see the white midsole.
- Your toes are wearing through the toe-box.
- The soles of your shoes aren't symmetrical; in other words, one is wearing out faster than the other.
- Your shoes don't stand up straight when you put them on a flat surface.
Any of these conditions indicate that your shoes are due to be replaced. Even if you feel like they're still giving you the support you need, that kind of wear is a sign that the stability of the shoe is deteriorating.
Ignoring the wear and tear on your running shoes is a lot like ignoring the worn tread on your tires: It's only a matter of time until they fail. Unlike a blown tire, which can leave you stranded on the side of the road, a worn-down shoe can leave you sidelined with overuse injuries.
Some of the most common injuries caused by worn-out running shoes are:
1. Plantar fasciitis, which causes pain in the heel and arch of the foot
2. Patellofemoral syndrome, or “runner’s knee,” which appears as pain around the kneecap
3. Shin splints, which is shin pain caused by overworked muscles, tendons, and bone tissue
4. IT band syndrome, which is severe pain on the outside of the knee
5. Blisters in areas where you haven’t gotten them before
Any of these injuries can interrupt your training, so taking precautions such as replacing your running shoes regularly is a good way to protect yourself.
What Affects the Life of My Running Shoes?
Several factors influence how long your running shoes last, which is why different people will have different results. Different running styles also affect the way shoes wear out. For example, a runner who overpronates, which is when the foot rolls inward too far, will show wear at the big toe joint and inside the heel. Runners who underpronate, or keep most of their body weight on the outside of their foot, will see more wear on the outer edge of their shoe.
Height and weight also play a role in how long shoes last. The shoes of larger-than-average runners wear out more quickly, so to make them last longer, look for shoes such as the GEL-KAYANO ™ 28 , which has advanced support and cushioning.
It's not just what's going on inside the shoe that affects how long it lasts, however. Where you run can change the speed at which shoes wear out, too. Running on a paved road causes your shoes to wear out faster than when you run off-road — so take your running route into consideration as you look for new shoes.
How Can I Make My Running Shoes Last Longer?
While no shoes will last forever, there are things you can do to extend the life of your shoes. For starters, only wear your running shoes for running. It's tempting to wear them around the house or while shopping, but every step counts toward that expiration point. If you love the way your feet feel in them, get a separate pair and designate them for non-running activities.
A second pair of running-only shoes can also be useful in your training. If you rotate two different models of shoes, you’ll get the benefit of using your body slightly differently and will also give your shoes more time to dry out from each use, which extends their life.
Finally, take care of your shoes; make sure you're removing them properly by completely unlacing them before you take them off. Keep them clean, but never use the washing machine or dryer. Instead, use baby wipes or spot clean them with a brush. You can also extend their life by avoiding heat or direct sunlight (such as leaving them in your car between runs) since that can cause them to dry out.
Taking great care of your shoes can prolong their life, but keeping an eye on them and knowing when to replace them is essential to safe running.