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How Many Miles Can You Put On Running Shoes

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The Outsole Has Worn Out

When to Replace Your Running Shoes | RunToTheFinish

Take a look at the bottom of your shoe. Oftentimes, the outsole will wear similarly to the foam midsole of a shoe. Although the outside of the heel and somewhere in the forefoot tend to show the most wear, if your shoes rubber is worn pretty flat or smooth , its a good indication that the rest of your shoe is worn out as well.

How Long Should Your Trail Run Shoe Last

This may sound like a very subjective question because shoes can last a long time. The duration keeps varying, depending on the time and who is using them. However, there needs to be a guide for correct estimation. Medical journals like the British Journal of Sports Medicine and the Scandinavian Journal of Medicine and Science in Sports say even the best quality of trail shoes will last roughly between 350 and 550 miles. That is about 5 6 months for a runner who uses them for about 25 miles every week.

If you are running anything above the above average, it is obvious that the wear and tear will be more, and you may have to replace them more than others.

Your Running Shoes Lack Fit And Feel

Maybe youre reading this and thinking Duh! Who picks running shoes based on color?

Okay so youre not one of those people. Perhaps you are one of the people who put a fair amount of time and energy into finding the best possible running shoes, doing your research meticulously and trying on and out several pairs.

Despite all that hard work, you may still find yourself face to face with the fact that your awesome running shoes just dont feel right.

Even if your shoes are still in good shape and its not that long ago since you bought them, you may want to consider replacing them if:

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How Often Should You Change Your Running Shoes

How often you must change your worn out shoes depends on:

  • The mileage that you clock
  • The running style
  • Size of the toe box
  • Shoe drop
  • The shoes design itself
  • Your foot type

Running every day with your shoes will wear your shoes more than using them for some casual walk or fun. An overpronator who runs with them daily will wear them out faster than someone with regular arches. Similarly, a 200 pound heavier runner who is also a heel-striker who runs on trails only will wear out his shoes much earlier than a 100-pound biomechanical efficient trail runner.

Saucony Endorphin Speed First Impressions

When to Retire Your Running Shoes How many miles can you ...

Saucony Endorphin Speed Lateral Side

I wont lie, I was beyond excited to be assigned these shoes. I wanted to see if the hype was real. When they showed up, I was blown away with the looks.

That white with the mutant colorway is just striking, and at this point dare I say Iconic. The only issue I had when opening the box was that they smell. They smell super strong of chemicals used to produce them.

When I first put them on my feet, I was surprised by the bounce and give on the cushion. However, I was also taken aback by how tough they were to stand and walk in.

The combination of the high stack and plush cushion was weird on my feet. But then I took them out on the road and the only thing I can say is wow. They wanted to go fast. You can feel it, they want to go fast.

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How Often Should You Replace Your Running Shoes

Although the average price of running shoes hasnt changed much in the last decade, its still quite an investment, at about $115-145. Depending on how many miles you run, replacing your shoes could present a significant expense.

Theres some disagreement about how often you should replace your running shoes, as well as what the consequences of keeping them for too long might be.

You Have Black Toenails

Black toenails happen when the tip of the nail bed repeatedly interacts with the front wall or top of the shoe. That repeated impact causes bruising, which leads to blistering and the nail lifting off the bed and thats when you see that ugly purple color underneath.

However, if youre running a marathon or an ultramarathon, you can still get black toenails even when youre running in the right shoe.

So, it could be a sizing problem, but with longer distances, thats just how it goes, particularly if youre running downhill quite a bit.

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How Important Is It To Replace My Running Shoes With A New Pair

Very! If there is one piece of gear you should replace on a regular basis, its your running shoes.

Not just because your running shoes become less comfortable the longer you run in them, but there is an increased risk of injury in running in old, worn out shoes.


Running shoes lose their cushioning as you put more miles on them. The foam in the midsoles gets compressed every time you go for a run. Within 24 hours or so, the foam returns back to its original state, ready to protect your feet again.

But as you run, the foam gets more compacted and, ever so slightly, loses some of its cushioning. Its imperceptible on every run, but in the long term, the shoes lose their cushioning and their ability to protect your feet.


If you wear support or stability running shoes, its even more important to replace your running shoes regularly.

Stability shoes get their support from a piece of stiff, dense foam called the medial post. This is located in the midsole, near the arch and heel of a running shoe.

The foam the midsole is stiff and hard and breaks down differently than the foam in the rest of the shoe. What you see in a worn pair of stability shoes is that the foam surrounding the medial post breaks down faster than the foam in the medial post. This pushes your feet excessively outwards.

The idea of a stability shoe is that it keeps your feet from rolling inwards too much. But with a worn pair, the opposite happens. Your feet get pushed outwards.

Stop Running On Those Super Old Shoes Weve Got Shoe Tracking For You

True or False? You Should Trash Your Running Shoes After 300 Miles

Uh, raise your hand if you have no idea how many miles youve put on your running shoes. Yeah, we

Uh, raise your hand if you have no idea how many miles youve put on your running shoes.

Yeah, we thought so. Even though conventional wisdom suggests replacing running shoes every 300-500 miles, it can be a lot of effort to keep track. And it shouldnt be, considering youre already tracking all of your runs with Runkeeper.

Thats why weve introduced shoe tracking! Heres how it works.

  • Head to the Settings tab in Runkeeper, enter your shoe brand and model. You tell us when youd like to be reminded to get a new pair and well send you a push notification once youve hit that total distance. Easy peezy!
  • Sneakerheads, you can add as many pairs as you want. Tap to select the one youd like to be your primary pair and added to all runs by default.
  • You can also add your shoe model at the end of a run, in the post-activity summary. This is a great way to indicate when youre mixing it up with a different pair.

We know lifes too busy to be obsessing over your running equipment, so well take care of that piece. You focus on getting out there and putting the distance in.

Were just getting warmed up here, so let us know in the comments below how else shoe tracking can help you. And be sure to download our latest update to enjoy it!

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How Do You Track Mileage On Shoes

The easiest way to do this is to keep a running log, even if its an old school, hand-written logbook. Just keep track of your runs and which running shoes you were wearing.

If you wear a GPS watch or bring your phone with you, most apps allow you tag a pair of shoes to each activity. This lets the app track mileage for you.

If you dont want to keep a running log or dont feel like updating Garmin Connect or Strava to remember the shoes you were wearing, you can also do some simple math to figure out mileage.

Just take the average number of miles you run a week and divide that into the amount of miles you think your shoes will need to be replaced. If you run 30 miles / week, and think you should replace your shoes around 400 miles. Then 400 / 30 = 13.33. So think about replacing your shoes 13 weeks after you bought them.

Pro tip

Here Are Additional Factors That Affect When To Replace Your Running Shoes:

  • Minimalist shoes have less cushioning, so expect them to be done around 300 miles.
  • Traditional running shoes and maximum cushioning shoes tend to last until around the 500-mile mark.
  • Heavier people will get fewer miles than lighter people, regardless of shoe type.
  • If you wear your running shoes casually, those miles also count toward the total.
  • Dirt on your shoes is no big deal, but if you see significant wear and tear, it may be time to retire your shoes. Keep an eye out for heel damage, worn soles and rips and tears.
  • If you notice new discomfort in your feet, legs, knees, hips or back after running, it may be time for a new pair of shoes. The same is true if youre getting blisters or feeling hot spots where you never used to.

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Ive Already Logged 400+ Miles In My Trail Running Shoes Is It Time For Me To Buy Another Pair

Well, a good look at your trail shoes will give you a fair idea of what you must do. If the shoe is already showing signs of strain and wearing out, you may have to let it go. But if you think you may be able to pull in a little more time, then it might be great if you pay attention when the time to switch comes.

We have gone ahead and done so because we have listed all the major signs that you need to look out for that can affect your shoes life and then decide if you want to keep them or bid them adieu.

Tuesday 14 September 2021

How many miles do you put on a pair of running shoes ...

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High mileage

When you buy a new pair of shoes you should take note of the date or even write it on the inside of your shoe so that you can track your mileage in them.

A lot of running apps, like Strava for example, also allow you to track running shoe mileage. Then youll know when you start edging towards the 800km or 500 mile mark and can start looking for a new pair.

If you take good care of your running shoes, then you should be able to push the mileage closer to 1000km or 650 miles if theyre not worn out yet.

Poor shock absorption

The shock absorption of your running shoes gets worse the older they are and the more you run in them. This is because the cushioning and support gets worn down over time.

When its time to replace your shoes, youll find that you feel a lot of impact and compounding in your legs as your feet strike the ground. This is not good for your legs and could cause pain if youre used to running with cushioning.

If you don’t have a perfect foot strike, a worn-out midsole also makes the shoes less stable and ineffective in providing proper support for overpronators or supinators.

If you can bend the toe of your running shoe to the collar of its heel then its time for a new pair. Running shoes should not have that kind of flexibility so it shows that the midsole has been significantly worn down.

You experience aches and pains when running

Worn tread

Uneven wear

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How Long Before You Have To Replace Running Shoes

John Davis

Running is the best form of exercise there is.

Okay, so we may be a little bias, but running is definitely one of the least expensive ways of getting fit, especially as all you need are good running shoes and you are off.

Weve all heard of the recommendations by shoe companies and running stores about running shoes when to replace and after 400-500 miles miles we should buy a new pair of running shoes to avoid injury.

But its also likely that you know other runners who get endless mileage out of a single pair of shoes with no apparent ill effect.

Today we are going to look into why you need to replace running shoes, and what to look for to know how often to replace your running shoes in the future. We are not affiliated with any company, so you know we are telling you the truth. You may be surprised with what the research found about which is the best shoe brand!

Wear And Tear Signs That Its Time To Change Shoes

Although the colour and aesthetic nature of the shoe are important from some runners, most runners would probably say they care more about the support and cushioning that is provided by the shoe more than how it actually looks.

Therefore, if you find yourself in the latter group where you dont care much about the appearance of the shoe, then you may find it hard to justify replacing your shoes when you consider them to be working fine.

Nevertheless, there are a number of things to look out for that would indicate excessive use and therefore wear and tear.

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When To Replace Your Running Shoes

You may be asking yourself “When should I replace my running shoes?”

There are a five factors that should be taken into cosideration and will determine when you should replace your running shoes:

  • High Mileage – How many miles have you run in your shoes?
  • Poor Shock Absorbtion – Are your running shoes ‘feeling flat’?
  • Aches & Pains – Are certain joints and muscles starting to flare up?
  • Worn Tread – Are the bottoms of your running shoes wearing out?
  • Uneven Wear – Is a certain part of your shoe wearing out more than other parts?
  • That’s a basic summary, so let’s dig into them in a bit more detail…

    Join us for a free live online presentation of the…

    What Does All This Research Mean

    How Much Faster Can You Go In Nike Vaporfly NEXT% Shoes? | Average Runner Speed Test

    First, we know for sure that shoe cushioning deteriorates over time.

    As you accumulate more and more mileage in your shoes, they become thinner and stiffer, almost turning into a racing flat towards the end of their life.

    And the not so good news?

    This deterioration is worst in the first few dozen miles you run in a pair of shoesthis might explain why some runners find that a shoe that feels great in the store starts to feel not so great after just a few runs.

    On the other hand, these changes dont have a big effect on your running mechanics.

    Your body adapts to the gradually changing situation beneath your soles, allowing you to maintain an even stride over a range of shoe conditions.

    However, the way your body does this is by altering muscle activation. So, when you run in a shoe thats thinner and stiffer after 500 miles of training, your leg muscles are tuned to be looser, compensating for the shock absorption lost from your shoes.

    Theres no telling how this may affect forces inside your body, even though theres no change in forces outside of your body.

    If you are well into your , this is probably not something you want to be messing around with!

    Finally, dont worry about resting your shoes to let the foam decompress.

    I still think swapping between multiple pairs of different shoes is a good idea if youre a high-mileage runner, but the benefit is more in switching up how your foot is stressed every day than it is in letting your shoes decompress.

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    Saucony Endorphin Speed Intro

    Over the past year or so, shoe companies have realized the benefit of a running shoe with a hard plate in the midsole. This plate allows for a snappy toe off and helps propel you forward during your stride.

    This allowed for a more efficient and stronger push off and quicker pace. This has been shown time and again in marathons in the likes of the Nike Alphafly, Brooks Hyperion Elite and the top line of the Saucony Endorphins the Pro.

    However, what has been lacking is a plated training shoe that offers some of the same benefits of the $200+ versions. In comes the Endorphin Speed.

    Sitting right at $160, this nylon-plated trainer can log the longer miles, turn up the tempo and is a great all-around shoe.

    At the moment, it really doesnt have any competition, as it is the only plated trainer on the market, and especially at that price point.

    At the moment, the closest competitor would be the New Balance FuelCell TC, but that is priced at the same point as the Pros.

    Your Choice Of Running Shoes Was A Hit

    Im so comfortable! But why is this only available in pink?

    You have to let that go immediately. Color should not be a factor when youre choosing running shoes its all about fit and feel.

    If youre still running in the first pair of running shoes you picked out aloooong time ago possibly based on color or price its probably a good idea to reevaluate the situation and ask yourself: Was my choice of running shoes spot on to begin with?

    If you started shopping for running shoes with price or size as your priority, you probably got off on the wrong foot from the get-go.

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