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How Many Miles Running Shoes Replace

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Your Shoes Have Lost Their Bounce


With a variety of different styles on the market, shoes these days come with different stack heights, drops, and support styles. Regardless of how plush your pick may be, each sneaker will have a certain feel at first wear. As expected, that feel will shift over time.

“Once you buy that new pair of shoes, you can feel the freshness of the shoes,” says Dircksen. “After a while, you’ll feel that the pop and spring goes away. When the shoe starts to break down, form can get sloppy, which can lead to injury.”

Time to buy new running shoes? Check out these expert-approved pairs:

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.

What Affects The Life Of Running Shoes

When it comes to determining how long running shoes should last, three main factors need to be considered to help you determine their lifespan.

1. Run terrain

Where you run; on the road, trail, track, inside or a mix, is one of the biggest factors that will determine how long your pair of running shoes lasts. Most running shoes tell you what the ideal terrain for that pair is, and for those that dont, road running is usually standard. In reality, most runners have some cross over with where they run even the city has rocky and dirt-covered parks that vary the kind of environment the sole of your shoes are exposed to. The main thing is making sure that the majority of runs you do match the terrain the shoe was made for, or else that shoe may not be the best choice for a long life of use.;

2. Run style

The kind of foot strike you have also plays in to the life of a running shoe. If you are unsure of your impact zone when you run, take a look at the bottom of a well-used pair of your running shoes and see what part has the most wear: front, middle or heel. Knowing this arms you with more information when it comes to looking for a better suited running shoe, and choosing one built to sustain your style.

Remember, there is no right style necessarily when it comes to where your impact zone lies. Understanding and knowing which kind of runner you are is simply the first step in being able to better find the right shoe for you.

3. Runners build

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Why Do They Change Running Shoes Every Year

Nothing frustrates a runner more than find out their favorite running shoe has been released in a new model. Why? Well we know what we like and we arent positive well like whatever they did!

  • New technology that could make the shoe lighter or more durable
  • Updates based on feedback from many runners
  • Updates to current materials and colors that are popular
  • Because if nothing changes its a lot harder to get your attention or media attention to keep sales rolling

After Weeks Youre Still Trying To Break Them In

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You shouldnt need to break them in to avoid blisters like you would with a pair of high heels.

Your shoes should be comfortable right away, but they will be;most;comfortable two to three weeks into owning them. Thats when the cushioning begins to respond and adapt to your foot strike pattern, and the upper starts to fit and flex to your foot.

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Are You A Weekend Warrior Or Elite Athlete

How often you run and what kind of mileage you are logging both play a part in how often you need to replace your running shoes. For instance, if you run five or more times per week, you will probably have to replace your running shoes more often than someone only jogging one or two days each week.

But total mileage also plays a part in how often you need to replace your shoes. If you are running a few miles a week to get in shape for a local one mile fun run your running shoes will last much longer than someone logging 60+ miles per week while training for;Badwater 135. FYI: Badwater is an ultramarathon that starts in Death Valley and ends 135 miles later at the trailhead to the Mt. Whitney summit.;

What Type Of Runner Are You

Less frequent shoe buying if you:

More frequent shoe buying if you:

  • Run with a lighter footstep
  • Run with a heavier footstep
  • Are a low mileage runner
  • Are a high mileage runner
  • Use traditional running shoes
  • Use racing flats or minimalist shoes
  • Run on grass or other soft surfaces
  • Run on cement or other hard surfaces;

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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

Newer Shoes Feel Better

When to Replace Your Running Shoes | RunToTheFinish

Your overall comfort when running is important. Research suggests that wearing comfortable shoes helps runners maintain proper form and movement when running, which in turn helps minimize injury risk. If newer shoes just feel better than your old pair, consider switching.

Some experts recommend that runners rotate two pairs of running shoes. If you get a new pair of running shoes about half-way through the life of your old ones, they can serve as a reference to help you notice when your old ones are ready to be replaced. If you notice a big difference in the cushioning of the newer pair, then it’s probably time to retire the old ones.

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How Long Do Runners Last

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.

When Should I Replace My Running And Walking Shoes

Finding the right shoes can feel like an endless journey. So once you find a comfortable pair of running or walking shoes, it is extremely hard to part ways. Rule of thumb is most running shoes last between 300 to 500 miles and should be replaced every three to six months. So, is it time to replace my running and walking shoes?If your exercise routine consists of walking 30 minutes a day, or an average of 3 to 4 hours a week, consider replacing your shoes every six months. If you are walking 60 minutes a day or an average of 7 hours a week, consider replacing your shoes every three months. After three to six months, shoes lose support and shock absorption, which may leave you prone to injury.

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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.

How Often Should I Be Buying New Sneakers

How Often Should I Replace My Running Shoes?

The exact answer will depend on a number of factors, but in general, experts recommend replacing your sneakers every 300 to 500 miles or every six to eight months, whichever comes first. For super active individuals, this time frame may be as short as three months.

Where your sneakers fall in this range will depend on things like frequency of use and type of activity. For example, Dr. Saylee Tulpule, a podiatrist for Foot and Ankle Specialists of the Mid-Atlantic, said a person who does HIIT workouts multiple times a week will need to replace their shoes more often than someone who takes a leisurely 30-minute stroll a few times per week.

There are many other factors to take into consideration as well, such as shoe material, the terrain a runner runs on and a persons weight and foot type , Tulpule said.

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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.

How Often Should I Replace My Running Shoes

When it comes to equipment, running is a simple sportregardless

of whether youre training for a 5K, a half marathon, or a full marathon . Generally all thats needed are the right clothes and, more importantly, a good pair of running shoes. But just how long does a quality pair of running kicks last, and how do you know when its time to swap in a brand-new pair? . We dive into the science to ensure your feet stay looking their best.

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What Does All This Research Mean

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.

Eliminate Potential Muscle Imbalances

When to replace running shoes | Running shoe wear pattern

If your body is used to running in the exact same shoe all the time, but its not the perfect shoe for you then it will compensate for muscle imbalances, which creates stride issues and eventually pain.

This study showed those rotating running shoes through at least 2 models were 39% less likely to get injured.

And here Saucony goes in to a more detailed explanation:

Our bodies are best at doing one thing: Adapting to the environment and the stresses we expose them to. For runners this means that our bodies adapt to the stress of running, becoming fit and strong. But because running is so repetitive, it can occasionally overstress our bodies, especially when we increase training intensity.Every step loads the same tissues in the same way as the previous step.;Running shoes can affect how the stress of running is distributed within the tissues of your body.; By wearing different shoes on different days, you may avoid overloading any one muscle, tendon, bone, or ligament while simultaneously strengthening others.

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When To Replace Running Shoes

No matter how much you spend on quality running shoes, they eventually wear out and youll need to replace them.

Replacing footwear, especially running shoes, isnt just a matter of keeping up appearances; its important for health reasons. Over time, running shoes deteriorate in cushioning and shock absorption. Once the shoes are completely worn out, they lack the orthopedic support needed for a safe run.

Thats why its important to examine your running shoes on a regular basis. In this guide, well share tips on how to determine when its time to buy a new pair.

Tips For Extending The Life Of Your Running Shoes

To keep your shoes going strong for as long as possible, try these tips:

  • Rotate two pairs of shoes:;The benefit is greater if you use different shoes because your body gains a slight cross-training advantage as it adapts to subtle differences in shoe design. Shoe rotation also gives midsoles time to decompress and the entire shoe time to dry out.
  • Remove your shoes properly:;Using the other foot to rake down on the back of the heel to pry off a shoe is bad form. Unlace each one instead and slip it off with your hands. Your shoes will thank you by serving you longer.
  • Use your shoes only for running:;Wearing running shoes around the house or town might make you feel empowered , but it will also prematurely wear your shoes down. They were born to runnot run errands.

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When Should You Throw Away A Pair Of Shoes

On average you should keep your shoes for between 8 and 12 months before replacing them. This averages to around 300 to 500 miles for running shoes. One good indicator that your shoes are worn is when the support and cushioning start to become compressed and the material doesnt bounce back the way it used to.

Tips For Extending The Life Of Your Sneakers

Running Shoes: How to save money when you replace running ...

If youre the type of person to splurge on sneakers or have a favorite pair youre not keen on getting rid of in a few months, there are some things you can do to keep them around for a bit longer.

First, have an extra pair of shoes on hand so that your sneakers get a break. This is particularly relevant for sneakers used for running and other high-impact activities. Gleaton recommends rotating running shoes daily to give the foam in your shoes time to fully decompress.

By rotating your shoes, youre giving them time to breathe so they can come back to their full potential versus running in them again the next day and continuously flattening them, she said.

Second, have activity-specific shoes and do your best to only wear those shoes for their intended activity. If youre the type of person who exercises and then immediately goes to do errands or meet up with friends, you may want to consider packing an extra pair of shoes to prolong the life of your workout sneakers.

Walking adds miles to your shoes, so to extend the life of shoes particularly for running, where you need the most protection Id suggest keeping those shoes only for running, Gleaton said.

Need a new pair? Here are 20 favorites that Amazon reviewers say are astonishingly comfortable.

HuffPost may receive a share from purchases made via links on this page. Prices and availability subject to change.

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