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How Often Should You Replace Running Shoes

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How Your Running Type Affects Your Shoes

How often should you replace your running shoes?

Your specific running type and running gait are two factors affecting the number of miles you can get out of your shoes. For example, if you land with a heavier footstep you will have to replace your running shoes more often than a runner who lands with a lighter, softer footstep.

And your running gait has a direct effect on the specific wear pattern of your running shoes. If you are a supinator, your feet have a tendency to roll to the outside when you run so you will typically see more wear on the outside edges of your shoes. If you are a pronator, your feet have a tendency to roll to the inside when you run so you will typically see more wear on the inside portions of your shoes.

Then there are heavy heel strikers versus sprinters who run more on their toes and, if you follow either the Pose Method or Chi Method of Running, you will typically see higher wear in the mid-foot area of your running shoes.

Did you know that your specific running gait is another factor that can affect the wear pattern of your running shoes?

Always Clean And Dry Your Running Shoes

Another important tip is to throughly clean and dry your running shoes after each and every run to help prevent odor and bacteria from forming. This is especially true for muddy or wet runs done in your trail running shoes.

If you got stuck in the rain or encountered a bit of water during your run, crumbled up newspaper stuffed inside your shoes makes quick work of absorbing excess moisture to help dry out wet shoes. You can even find cedar filled shoe inserts to help deodorize, refresh and dry out your wet, stinky running shoes.

If you hit a patch of sand or gravel during your run, make sure to brush off all loose debris before storing your shoes away until your next run. Also, if your insoles are removable, take them out to dry out between runs and shake out any sand or small bits of gravel that may have found their way inside your running shoes. There is nothing worse than starting your next run and getting a small pebble stuck between your toes.

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Tips For Extending The Life Of Your Sneakers

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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Changing Your Running Shoes

When you take your new ASICS running shoes out of the box they are at their most protective and supportive. But like any product, they wear down over time. Podiatrist and ASICS PRO Team member Clifton Bradeley explains when and why you should change them.

Like any product thats used regularly, your ASICS running shoes will wear out eventually. How quickly this happens is determined by your mileage, body weight and foot type.”

  • Running on the road all of the time will wear out your shoes quicker than running off-road
  • A heavy overpronator who runs daily will wear their shoes out faster than a lighter, neutral runner who runs every other day


Its difficult to provide a definite answer, as every shoe will wear differently depending on your running style, the frequency of your runs and the design of the shoe. However, if you notice any of the following tell-tale signs of excessive wear, its time to start looking for your next pair of shoes:

  • The outer sole has worn through to the white midsole
  • The midsole feels too soft and collapses easily under pressure. You may see longitudinal creases in the midsole
  • The heel counter becomes mobile and less supportive
  • Your toes wear through the toe-box and the shoe upper tears
  • One shoe sole becomes asymmetrically worn compared with the other
  • One or both shoes no longer stand up straight when placed on a flat surface


  • The terrain you run on
  • Your build

Newer Shoes Feel Better

How Often Should You Replace Your Running Shoes?

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 Can I Make My Running Shoes Last Longer

While no shoes will last forever, there are things you can do to extend the life of your shoes. For starters, only wear your running shoes for running. It’s tempting to wear them around the house or while shopping, but every step counts toward that expiration point. If you love the way your feet feel in them, get a separate pair and designate them for non-running activities.

A second pair of running-only shoes can also be useful in your training. If you rotate two different models of shoes, youll get the benefit of using your body slightly differently and will also give your shoes more time to dry out from each use, which extends their life.

Finally, take care of your shoes make sure you’re removing them properly by completely unlacing them before you take them off. Keep them clean, but never use the washing machine or dryer. Instead, use baby wipes or spot clean them with a brush. You can also extend their life by avoiding heat or direct sunlight since that can cause them to dry out.

Taking great care of your shoes can prolong their life, but keeping an eye on them and knowing when to replace them is essential to safe running.

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Tracking Wear And Tear

There are ways to track your mileage, such as fitness apps or smartwatches, but considering not everyone needs to, there are other ways to determine when your shoes are ready to be retired. Inspecting your shoes once a month can help gauge the amount of wear and tear happening. Here are some tell-tale examples of when to consider replacing your shoes:

  • A soft midsole that has developed creases
  • A worn-down outsole
  • Your toes are wearing through the toe-box
  • The white of the midsole is showing

You may start to notice the feel of the shoes changing as well, such as less supportive or slipping. You want to get ready to replace them if you notice any of these indicators to avoid injuries.

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Shophere Are The Tools That Help Me Maintain My 90

On the flip side, people with high arches tend to be supinators, and their feet roll outwards, Cunha said. If you have this type of foot, you’ll see the most wear in the top outer edge, by where your pinky toe sits. With this foot type, Cunha suggested you look for shoes with cushioning for shock absorption.

If you’re somewhere in between, you likely have a neutral arch and average gait. With this type of foot, Cuhna said you’ll likely see even wear in the middle of the shoe. You’ll want to look for a pair of sneakers with a mix of cushioning and support.

How Long Do My Running Shoes Last

When to Replace Your Running Shoes | RunToTheFinish

According to Erica Werremeyer, President of Xelero Performance Footwear, Just like tires on your car, your shoes will begin to lose their tread and should be replaced after reaching a certain amount of mileage. Although theres no one-size-fits-all answer to how long your running shoes will last, its recommended they be replaced every 300 to 500 miles. Most shoes wear down the midsole cushioning and tread at that point, which provides less shock absorption and traction, and more impact on your joints.

Its important to note that while this is the recommended timeframe, how long your shoes actually will last vary depending on your individual running style, the type of terrain you run on, how often you run, even your weight and foot type.

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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.

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.

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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.

Shoes Also Age In The Cabinet

How Often Should You Replace Your Running Shoes ...

If you think you can prolong a shoes life by not using them, you are mistaken. Shoes already start aging even before you buy them and they continue to age in between uses. Remember, shoes are glued together, if not stitched, and this glue dries out eventually.

Whether they are still in the warehouse or being displayed in the store, shoes are already aging and their air pockets are slowly dissipating. Keep this in mind when you buy a new pair of shoes, so you can factor these in when choosing which pair to buy. Its also the reason why most shoe connoisseurs want to buy shoes that are either made by expert artisans or made in the same year they were bought.

But how exactly can you determine the durability and functionality of the shoes? Well, you can always start by asking whether they are the latest model or how long they have been in the store before buying them.

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How To Discover When Shoes Need Replacing

I understand that we cant count miles all the time, so how can we tell when our shoes are unusable? The practical way is to alternate between two pairs of shoes when you hit the gym or do CrossFit training.

When you simultaneously wear two pairs of shoes, you will realize the quality and the difference between these pairs. Plus, rotating shoes allows you to dry them out between uses. Besides, if you keep wearing the same pair of shoes regularly without fully drying it out, you might end up with stinky feet.

Health Problems That Can Plague You If You Dont Replace Your Sneakers

Shoes are meant to provide arch support, shock absorption and cushion, and over time these factors wear out quite easily with walking and exercise, Tulpule told HuffPost. Achy or sore feet can be a sign of poor shoe quality and can indicate a need for replacement.

Wearing sneakers past their prime can result in strain to the joints, ligaments and muscles of the feet and ankles and can certainly lead to injury and pain, she said. No one wants injury while trying to stay active!

Sung said regularly replacing sneakers can help prevent athletes foot. Plus, its useful to keep up with the technological advances of sneakers.

In short, safety is the top reason to replace your sneakers regularly.

Often the cushioning of the midsole, the area between the insole and the outsole , is the first to go. Its responsible for the overall cushioning and arch support, Hunter said. A decrease in cushioning leads to an increase in shock to the body, while wearing of the arch support leads to the ability of the arch to fall, thereby increasing demands of the bodys supportive structures, including bones, ligaments, tendons and muscle overuse.

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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.

Gone But Not Forgotten

How often do I need to replace my Spinning / Indoor Cycling Shoes?

Thanks to some great running apps such as Strava, you can record what shoe you are using on your runs. This serves the dual purpose of being able to look back and know just what pair it was you had on when you beat that PB or ran in a certain race, as well as tracking better just how far you have run on the shoes. Finding out just how far you may have come on your current running pair of shoes may surprise you, so apps come in very handy – especially when you start a new challenge such as, for example, running 1000km in a month for the very first time …

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You Have Frequent Aches And Pains

There are plenty of reasons you could feel a little off during your runs. But if you’ve been wearing the same shoes for a while and are noticing discomfort and aches while running, it’s worth seeing if a new pair will help you get back to comfort.

“If I find myself feeling fatigued faster, more often than not that’s a solid reminder that it’s time for a new pair of shoes,” says Dircksen.

Why Change Your Running Shoes

In our running shoes, there is a midsole which has the function of providing us cushioning and support. When we run, we apply pressure and it is this midsole that absorbs this pressure. The midsole compresses and returns the energy to us as we begin our next stride. This is the bounce feel we often experience in our shoes when we run. After some time, this midsole loses its ability to absorb this stress and becomes dead. It no longer has this bounce feel, nor the cushioning and support it once had to offer. This can often lead to injuries.

But then there is the question of how often should you replace them? How often really depends on a number of factors your mileage, the terrain, and your bodyweight.

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