You should generally replace your running shoes every 300 to 500 miles (approximately 480 to 800 kilometers). This mileage range is when the midsole cushioning typically loses its resiliency and shock absorption ability, which can increase impact on your muscles and joints and potentially lead to discomfort or injury
. Additional factors influencing replacement timing include:
- Type of shoe: Minimalist shoes with less cushioning may need replacement closer to 300 miles, while traditional or maximum cushioning shoes can last toward the 500-mile mark
- Runner's weight: Heavier runners tend to wear out shoes faster than lighter runners
- Running surface and style: Rough terrain or poor running mechanics can accelerate shoe wear
- Usage: Casual wear also contributes to shoe mileage and wear
- Signs of wear: Visible sole wear, heel damage, rips, or tears indicate it's time for new shoes
- Physical symptoms: New discomfort in feet, knees, hips, or back, blisters, or hot spots during runs suggest worn-out shoes
If you run about 15 miles per week, expect to replace your shoes roughly every 5 to 8 months
. For different weekly mileage, replacement intervals vary:
- About 8 to 12 months for under 10 miles per week
- 5 to 8 months for 10-20 miles per week
- 4 to 6 months for 20-40 miles per week
- 2 to 3 months for over 40 miles per week
In summary, track your mileage and watch for physical signs of wear or discomfort to know when to replace your running shoes, aiming for roughly every 300-500 miles or 6-12 months depending on your usage and running habits.
