ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How Often Should I Replace My Running Shoes

Updated on January 24, 2013

Running Shoes Need To Be Replaced Regularly

How long will my running shoes last? Ideally replace after at most 500 miles but there are more factors to consider.
How long will my running shoes last? Ideally replace after at most 500 miles but there are more factors to consider. | Source

When Should I Replace My Running Shoes?

If you're planning to run your first marathon as a New Year's resolution or currently run a lot and want to really look after your body you should be asking yourself:

"When Should I Replace My Running Shoes?"

This guide will help you to make an informed decision on when to replace those old shoes and will give you an insight into why you should pay attention to changing your running shoes on a fairly regular basis depending on whether you're a high mileage marathon runner, or simply like to run on the treadmill at the gym.

Injury Risk From Running In Old Shoes

Many of us have an old 'faithful' pair of training shoes we turn to regularly for our training needs. Unfortunately if those running shoes have taken a real hammering they could really be increasing your risk of injury from running.

Why Do Worn Out Running Shoes Increase Injury Risk?

Over time the high impact nature of training and plodding can severely affect the shock absorption ability of your running shoes. The padding becomes compressed and loses it's spring and the mid-sole of the shoe (which is responsible for keeping the foot from twisting excessively) will weaken to allow torsion to occur.

Over time your running shoes lose their cushioning, shock absorption and stability properties.

Running in worn out shoes will dramatically increase the levels of stress you place on your muscles and joints. This can subsequently lead to overuse injuries- all for the sake of not changing your shoes often enough.

It's time to take action for the sake of your running health.

Marathon Running And Training Can Be Hard On Your Shoes

Marathon Running And Training Can Be Hard On Your Shoes. It's likely that you'll need more than one pair of running shoes during your preparation.
Marathon Running And Training Can Be Hard On Your Shoes. It's likely that you'll need more than one pair of running shoes during your preparation. | Source

How Do I Know When My Running Shoes Need Worn Out?

There are a number of ways you can tell or suspect that your running shoes are in need of being replaced.

  • Worn Out Soles. Worn out soles are a sure-fire way to tell that you've done far too many miles. Generally your running shoe soles last far longer than the cushioning of the shoe itself. Never run in shoes with overly worn soles as they will not provide grip on tarmac and other surfaces, thus forcing your stabilising muscles to work more than usual. This can lead to potential overuse injuries such as tendinitis.
  • Your Shoes Fail A Twist Test. If you hold the top and bottom of your running shoes in your hands you should not be able to easily twist your shoes. This is a good test of your shoes however is not relevant to all running shoes as many racing shoes will allow a degree of twist due to a minimalist construction.
  • If You Start To Feel Muscle Fatigue You Do Not Usually Experience Whilst Training. If you're a regular running there's a good likelihood that you've become in-tune to how your body feels and is affected by your training. If you're doing nothing out of the ordinary training-wise, yet start to feel niggling aches and pains- It could be as a result of your shoes and you should consider checking for excessive wear. The affects of this could be anything from tight quads, knee soreness, aching feet or shin splints as potential examples.
  • You've Run More Than 500 Miles (800 km) In A Pair Of Running Shoes. As a general rule most running shoes have a lifespan of around 500 miles. Once you hit the 500 mile mark in any pair of running shoes- throw them in the bin or send them to the charity shop as they could still go to a good home in another country. (See examples of charities that would benefit from your old shoes at the base of this web page and you could provide some joy to others)

How Long WIll My Running Shoes Last?

Miles Per Week (Average)
Typical Lifespan (weeks)
Lifespan In Months
10 miles
40 weeks
10 months
20 miles
20 weeks
5 months
40 miles
10 weeks
2 1/2 months
50 miles
8 weeks
2 months

Using a typical running shoe lifespan of 400 miles. (Excluding racing fats which have a general lifespan of 100-200 miles due to limited cushioning)

How Long Before I Need To Replace My Runners?

The general consensus is that you should consider replacing your running shoes after 300-500 miles worth of running. The table right uses 400 miles (the mid point of the acceptable scale for replacing your running shoes) as a guide and shows how long your running shoes will generally last given your average weekly mileage,

Have More Than One Pair Of Running Shoes On The Go At Any One Time

Many runners have a number of pairs of runners on the go at any one point in time and this is an excellent technique to help guard against injury as a result of worn shoes.

One thing to consider is buying a second pair of running shoes around half way through the life of your current running shoes. This will allow the mid-soles of your running shoes additional time to decompress between running workouts and this could help extend your shoes' lifespan

Having a number of pairs of running shoes you run in will also allow you to provide a good comparison when you go to buy a new pair as your comparisons will not be against a heavily worn old pair of runners.

Your Old Running Shoes Could Provide Joy To Others Across The World

Donate Old Running Shoes To Charity To Spread Some Joy

Just because you're running shoes have served their purpose in terms of your running goals for training and racing doesn't mean that their work in this world is done and dusted.

There are a number of charities and non-profit organisations to which you can donate your old running shoes to provide some joy or relief for others in times of need.

Soles4Souls is a charity which provides shoes to people in areas of high poverty to provide donations to areas in dire need of footwear and relief efforts. The Soles4Souls organisation has provided key support in both the USA and abroad in the wake of the 2004 Asian Tsunami and Hurricanes hitting North America.

One World Running is an international health program which promotes awareness of health, fitness and nutrition. They provide old and reconditioned running shoes to needy individuals and groups in the United States and around the world as well as developing events to help spread their world.

If your prefer to support local causes drop your running shoes in at a local Charity Shop or Hospice

Or choose to use your shoes for other uses. It's up to you.

Good Luck With Your Training And Racing

Running can be hard on you and your body. Look after yourself and your running shoes to really get the most out of your training.

Liam Hallam. CyclingFitness@Hubpages


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)