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How Many Miles To Put On Running Shoes

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How Long Before You Have To Replace Running Shoes

When to Replace Your Running Shoes | RunToTheFinish

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!

What Happens As Running Shoes Wear Out

Focus on how your shoes feel and pay attention to changes over time. If your once-trusty pair leaves your legs or feet noticeably tired after each run , it may be that the cushioning has lost shock absorption.

If your shoes start to fit differently than they did out of the box, thats also a sign theyre ready for retirement. The materials have likely stretched or worn down. And dont discount a vague sense that the ride feels different. Thats grounds for replacement, too.

Types Of Running Shoes

A final factor to consider is the type of shoe you run in.

The 300-500 mile replacement adage is true for most running shoes. But some types of shoes have shorter or longer lifespans.

A barefoot-style running shoe with minimal cushioning and support will last much longer than a standard running shoe. There is no foam or support that is built into the shoe to break down. These kinds of shoes will last as long as the sole on the bottom of the shoe has no holes or excessive wear.

But some lightweight running shoes like the Saucony Kinvara or Brooks Pureflow have less cushioning to reduce weight.

These shoes provide some cushioning and minimal support. But the cushioning they have tends to wear out faster than a standard running shoe. If you use this type of shoe, expect to get about 250-300 miles.

Also Check: How To Clean Hey Dude Shoes

How To Know The Life Of Your Shoe Is Coming To An End: Common Signs

On the sole

The most obvious sign of when to replace running shoes is the sole. Wearing down the tread until it is smooth and the overall change in the base-sole-shape of the shoe is one of the clearest indicators that it might be time for a replacement. This can be tricky as some parts will show much greater wear compared to other parts of the shoe . Luckily for On fans, the bottom of the soles through the patented CloudTec shows you clearly when an element is done by breaking through. When this happens, the shoe is beginning to be compromised and its time to start thinking about a new pair.

The upper wearing down

If the sides of your shoes have worn through but the sole of it still is in good health, it could mean that youve chosen the wrong size for your foot. Though length is how shoe size is measured, wider or flat feet can quickly wear through the sides of running shoes. If this is happening to you, a half-size larger could be whats needed for your shoe, or stretch laces that can adapt to the foot on the run . If youre still burning through the sides of your running shoes, a reinforced upper may also be something to consider.

Fraying of the inside heel

More than meets the eye

Pain and injury

If unsure, ask

On offers a free service where you can contact the Happiness Delivery team with pictures of your current shoes and get feedback about if they need replacing or not you can find out more about this service here.

What Does All This Research Mean

How Many Miles Should I Put On My Running Shoes

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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The Outer Sole Has Worn Through To The Midsole

If you notice any of these signs of excessive use, then to prevent you from picking up an injury, you should look to replace the shoes as soon as possible.

Additionally, any indication of pain or a sudden niggle is as good a sign as any for you to check your shoe for excessive wear.

Your running shoes should be comfortable, provide support and cushioning, and leave your body feel good, with no real pain.

As a result, if you start to feel sore more often than in the past, especially the following areas: feet, hip, lower back, and shins, it could mean that a replacement pair is needed!

Listening to your body is usually the best indicator of any potential issues.

Clean Them If You Must But Never Put Running Shoes In The Dryer

Some people are obsessive when it comes to the cleanliness of their shoes, but deep cleaning isnt always necessary.

Many runners prefer to keep their shoes out of the washing machine and clean them by handif at all. If you absolutely must wash your shoes and dont want to use the old rag-and-toothbrush method, the washing machine is permissible only if you use the cold cycle. Hot temperatures can damage the glues that are used to hold shoes together and will shorten their lifespan.

If you do wash your shoes, dont put them in the dryer. The heat will damage the shoes. Refer to #2 on how to dry your shoes.

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When Should You Really Replace Your Running Shoes

If you ask the big shoe brands how often you should replace your running kicks, theyre going to give you a mileage estimate. Brooks, for example, comes right out and suggests every 250 to 500 miles, depending on the shoe. The problem is, theres little in the way of hard evidence to back the need for such frequent replacement, and running coaches recommendations to clients vary dramatically.

I dont follow the guidelines you typically see from the shoe companies, says Kyle Kranz, a competitive runner and coach. My rules are easier to follow and much more economical: If the shoes fall apart or you wear through the bottom, its time for a new pair. Kranz practices what he preaches, usually racking up between 800 and 1,500 miles per pair.

The Myth of Mileage

If a shoes expected mileage lies somewhere between Brooks Runnings suggested 250 miles and Kranzs 1,500 miles, it becomes evident pretty quickly that a shoes lifespan really just depends on the runner. Debbie Woodruff, a running coach based in California, points out that bigger men generally go through shoes faster than smaller men, since extra poundage compresses the shoes internal EVA foam more quickly. Likewise, dudes with less-efficient form who pound the pavement with each step tend to wear out shoes faster than those who are light on their feet. And of course, environment makes a difference: Rough terrain or loose asphalt tears up shoes faster than grass or well-kempt trails.

Whats The Maximum Period For A Shoe To Be

How Long Should Running Shoes Last?

The comfortable and durable life of the shoes totally depends on multiple factors. Good brands make more durable and long-lasting running shoes than local market shoes.

In fact, the best-branded shoes lose their comforts with the passage of time, especially those shoes that are specially for running. These shoes also start losing their comforts, cushioning, and shape as time passes.

The shoe has probably started to lose its quality and nature and can alter your feet comfortably too. When these things start happening, this is the time to say goodbye to your old running shoe. Visit the market to get the new running shoe pair.

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Running Shoe Durability: How Many Miles Can You Expect And How To Extend The Life Of Your Running Shoes

Folks who work in running shoe stores invariably hear a lot of the same questions over and over again, but the two most frequently asked questions that are heard everyday are very simple: How many miles will my shoes last and how do I tell when my shoes are worn out?

Both are certainly valid questions, but unfortunately there isnt an easy answer to either. Nevertheless, well tackle a few of the questions about the durability of your Mizuno shoes and hopefully, provide some insight how you can extend your use of the shoes.


There are so many factors that go into determining the life of a running shoesurface you run on, your size and weight, running speed, biomechanics, weather conditionsthat to give a good approximation of how many miles each runner should get out of a certain shoe is nothing more than mere conjecture. Adding to the confusion, different materials and construction of the various Mizuno models are so different that mileage expectations are also quite different.

Theres no question though that some runners are much harder on their shoes and get fewer miles than others. Some runners will only get 250-300 miles out of the same model of shoe than someone else who may double that.

Also, heavy heel strikers who may drag or scuffle their heels create plenty of friction with the ground every time they strike the ground. Because of that type of stride, their shoes wont last as long as someone who is a midfoot or forefoot striker.

Tricks To Make Your Shoes Last Longer

In the interest of athletic performance and injury prevention, its for the best that runners dont keep wearing a shoe well past its prime. But everyone wants to get their moneys worth out of good gearand if were honest, it can be tough to retire a pair that have fond memories tied to them. To that end, there are a few simple ways to make your favorite kicks last a bit longer.

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How Long Do Running Shoes Last

It’s not a matter of time, but a matter of miles — though you can do a little math and figure out how many months your shoes will last you.

Experts recommend you replace your running shoes every 500 to 750 kilometers. That’s roughly every 300 to 500 miles, which equates to approximately four to six months for someone who runs 20 miles per week. Brooks, a top brand of running shoes, recommends that you replace its lighter-weight or minimalist designs every 250 to 300 miles.

The rate at which shoes wear down varies drastically for every person, so 300 to 500 miles might not be accurate for everyone. For example, someone who runs on rough terrain or very hot asphalt might find that their shoes wear down quicker than someone who runs on smooth, shaded trails.

In addition to your environment, your weight, foot strike and running mechanics also influence the life of your shoes: A 100-pound runner with a near-perfect stride will get many more miles out of a pair of shoes than a 200-pound runner who overpronates.

How Can I Make My Running Shoes Last Longer

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How to Make Your Running Shoes Last Longer

  • Rotate a few pairs of running shoes.
  • Dry them out.
  • Protect them from the elements.
  • Clean them if you must, but never put running shoes in the dryer.
  • Keep an eye on the miles.
  • Only wear them for running.
  • Use running shoes for their intended purpose.
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    Rotate A Few Pairs Of Running Shoes

    Just like your body needs rest, shoes need rest days as well. When foam gets compressed and sweaty, it needs time to bounce back and dry out. If you have a second pair of shoes, the first pair can rest while you use the others. An extra day or two without use helps your shoes to last longer.

    Plus, if you use two different models of shoes, the subtle change in stack height or heel-to-toe drop can help work on other running small muscles in your feet and legs.

    Is There A Way To Prolong The Life Of My Running Shoes

    There are a couple things you can do to make your running shoes last longer.

    The first is to buy a second pair of shoes and swap them every other run.

    This allows more time for the foam in the shoe to return back to its original form. If you run every day, the foam doesnt always have enough time to rebound from the compression it experienced during the last run. Taking it out for another run before the foam expands back will further compress it.

    The second way to increase a running shoes life is to use an insert. The insert will absorb some of the pounding, preserving some life in the foam of the shoe. An insert has the added benefit of making a running shoe more comfortable and adding some extra arch support.

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    The Midsole Feels Too Soft And Collapses Easily If You Apply Too Much Pressure

    Midsoles should retain that springiness that supports your run.

    If youre running in the same pair of shoes all the time, theyll wear out and it can be hard to notice the gradual degradation.

    Thats why its useful to rotate two pairs of running shoes one fresher pair, and one older pair. That way, the fresher pair always reminds you of how a good pair of shoes should feed.

    Signs You Should Replace Your Running Shoes

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

    It’s not a matter of time, but a matter of miles.

    Whether you’re training for a 5K or an ultramarathon, you’ll need a trusty pair of running shoes that will take you to the finish. Part of a successful training cycle and pain-free race day is making sure your running shoes aren’t too worn out. Studies show that worn-down shoes cause runners to change their posture and gait , which can lead to injuries down the line. This is largely due to a .

    Sometimes it’s hard to give up a favorite pair of old shoes, but when they start to hurt more than they help, remember it’s for the sake of your health.

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    What Is The Longest Time A Shoe Can Be Comfortable For A Regular Runner

    The comfort and durability of the shoes are entirely dependent on a variety of things. Running shoes from reputable companies are more sturdy and long-lasting than those from the local market.

    In truth, even the best-known brands shoes lose their comfort with time, particularly those designed specifically for running. As time passes, these shoes lose their comfort, cushioning, and form.

    The shoe has most likely begun to lose its quality and character, and it can also comfortably transform your foot. When these things begin to occur, it is time to say goodbye to your old running shoe. Visit the market to get a new pair of running shoes.

    Can You Make Your Running Shoes Last Longer

    Eventually, even the best shoes wear out, and youll have to call it quits. But you can prolong the magic by taking good care of them while youre together.

    First, use your running shoes only for running. Walking or standing for long periods, gym training, and other activities involving lateral motion create an unusual wear pattern which breaks down the shoes faster. Performance running shoes are designed for one thing, and theyll have the longest life if thats all they do.

    Also, while we dont generally recommend dishonesty, we do suggest cheating on your favorite trainers. Keep two pairs in rotation, and alternate so you never do consecutive runs in the same shoes. Youll allow time for each pair to completely dry and the cushion to reset between runs.

    And on the note of drying: make sure you give your shoes some TLC after a rainy day. If you run in a downpour, through puddles, or in some other condition that soaks or submerges your shoes, take a few minutes to stuff them with newspaper and leave them in a warm place overnight. Avoid heat , as it can ruin the synthetic materials in the upper.

    Try not to soak them, and just clean the surface. Stuff shoes with newspaper and allow to air dry. Voila. Squeaky clean .

    Try not to soak them, and just clean the surface. Stuff shoes with newspaper and allow to air dry. Voila. Squeaky clean . Learn more about cleaning your shoes here.

    Take it for a 90-day trial run. If youre not happy, were not happy.

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