No gear is built to last forever, and that includes running shoes. But how do you know when to replace them? Waiting too long can lead to injuries, so it’s crucial to be aware of the signs that indicate it’s time for a new pair. In this guide, we’ll cover the typical lifespan of running shoes, the factors that influence their durability, and the warning signs that suggest it’s time for an upgrade.
How long to running shoes last?
The lifespan of running shoes can vary based on the runner's weight, the terrain they typically cover, and their running frequency. Additionally, the shoe's materials and construction play a significant role in its durability, so it's wise to ask about expected longevity when making a purchase.
It's less about time and more about mileage. However, you can calculate how many months your shoes will last based on your running habits.
Experts suggest replacing your running shoes every 500 to 750 kilometers, which translates to roughly four to six months for someone who runs about 32 kilometers a week.
The rate at which running shoes wear out can vary widely among individuals, so the 500 to 750 kilometers recommendation might not be suitable for everyone. For example, a runner on rough surfaces or hot asphalt may find their shoes degrade faster than someone who runs on smooth, shaded trails.
Additionally, factors such as weight, foot strike, and running mechanics play a role in how long shoes last. A 60 kg runner with an optimal stride will typically get more miles out of their shoes compared to a 95 kg runner who tends to overpronate.
If you track your runs using a fitness watch or GPS device, you’ll easily know when you reach that 500-750 kms threshold. Without that tracking, it can be harder to determine when it’s time for new shoes. Keep an eye out for these five signs:
- New aches and pains: If you start feeling more discomfort in your ankles, knees, or hips after running, it could signal that your shoes are due for a replacement. Unexplained aches may indicate worn-out cushioning.
- Increased foot soreness: If you notice soreness or stiffness in the soles of your feet, particularly in your arches, your shoes may no longer be providing the right support.
- Worn treads: The treads, or flex grooves, are crucial for how your shoes perform. If they’re worn down, your shoes won’t align with your natural stride.
- Hard midsole: A clear sign it’s time for new shoes is if the midsole feels hard when you press your thumb into it. If it no longer has that slight sponginess, the cushioning has likely compressed and lost its support.
- Frequent blisters or chafing: If your once-comfortable shoes start causing blisters or rubbing, it’s probably because their shape has changed after many miles. Time for a new pair!
