You should generally change your running shoes every 300 to 500 miles (about 500 to 800 kilometers). This range depends on various factors such as your running style, body weight, running surface, and the type of shoes you use. Here's a breakdown to help estimate how often you might need to replace your shoes based on weekly running distance:
- Casual runners (less than 10 miles per week): Replace shoes about every 8 to 12 months.
- Training for a 5K or 10K (10-20 miles per week): Replace every 5 to 8 months.
- Half marathon training (20-40 miles per week): Replace every 4 to 6 months.
- Marathon training (over 40 miles per week): Replace every 2 to 3 months.
Signs it's time to get new running shoes include:
- Worn-out outsoles or uneven wear.
- Cushioning feels flat or hard instead of springy.
- Shoes are several months old or have high mileage.
- You experience new foot, joint, or body pain.
- Running feels harder or less comfortable.
Tracking mileage with an app or smartwatch can help you know when you're approaching the shoe replacement window. Ultimately, paying attention to the shoe condition and your body's feedback is key to preventing injury and maintaining performance.
