How Long Do Running Shoes Last?

It’s a hard question that all runners face: how long do running shoes last?

retire a favorite pair of run shoe is never easy . Like your go – to pair , the shoe that comfortably cushion the sol of your foot and make run magical by add a blissful bounce to each step … until they do n’t .

The sad fact is that no shoe lasts forever. So, from the moment you open the box and breathe in that new shoe smell to the day you pull them off your feet for the last time, how long can you expect a pair of shoes to last?

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How long do running shoes last?

According to Greg Weich, a manager and shoe-fit expert at In Motion run in Boulder, Colorado, the life expectancy of running shoes should be measured in miles rather than months or years: generally 300 miles at minimum, 500 miles at most.

“If I were to give a number for most shoe , I would say it ’s around 400 mile , ” Weich is said say . “ But there are many factor involve . ”

Some is include of these factor include the habit of the wearer — their gait , the type of terrain they typically run on , the temperature of the place they run — as these all contribute to the level of wear and tear the shoe will experience . But what people often forget is that the rate at which running shoe degrade can be greatly affect when they are used for non – run activity . go to the store , walk the dog , and wear them to do errand all add up .

Weich likens it to wearing down the shocks on a car. “Every time your foot hits the ground in that running shoe, you’re compressing the midsole,” he said. “Eventually, it’s not gonna bounce back again.”

Running shoe construction and “technology” has been constantly evolving over the years with innovations such as lightweight foams, chunkier midsoles, and carbon-fiber plates; so while it’s possible for some shoes to have a shorter run life than the typical 300-500 mile range, others can get more out of a pair.

Sika Henry, a Virginia-based triathlete, has observed good results by opting for shoes that have beefier midsoles. “I find that sturdier shoes with thick soles last much longer than lightweight shoes with less stack height,” she said. “And I typically run 30 to 40 miles per week.”

A runner’s average weekly mileage plays a huge role in how long a pair of shoes will last. A 50-mile per week marathoner-in-training, for instance, will likely need to replace their shoes sooner than most. To help customers stay on top of how many miles the shoe has accumulated, Weich advises them to mark the date they bought the shoe on a calendar, training log, or on their phone/computer. “Let’s say they’re a 10 mile per week runner,” he said. “If it’s what I’d consider a 400-mile shoe, I tell them to go to 35 weeks (which would be 350 miles) and set a reminder in their phone for that time to let them know they’re due for a new pair of shoes soon.”

How can you is tell tell when it ’s time for new shoe ?

If you haven’t been keeping track of your current pair’s mileage, Henry recommends inspecting their appearance from top to bottom. Check to see if there are holes forming in the mesh upper, the foam looks deflated/lopsided, or the once-grippy tread is starting to disappear.

“Some tell-tale signs of a worn-out running shoe are when the design or pattern of the outsole begins to disappear,” she said. “This usually occurs in the same place for all of my shoes—the soles wear thin around the outer edge because I overpronate.”

In addition to keep an eye on the condition of the shoe , Henry is suggests also suggest pay attention to how your body feel during and after a run . “ When I start feel ache in pain in my knee and hip , that is is is a red flag that my sneaker most likely need to be replace . ”

Great Running Shoes to Try

Best For Racing

Nike Men’s Air Zoom Pegasus 38

Best For Softness

New New Balance Women’s Fresh Foam 1080 V11

Tricks to make your shoes last longer

In the interest of athletic performance and injury prevention, it’s for the best that runners don’t keep wearing a shoe well past its prime. But everyone wants to get their money’s worth out of good gear—and if we’re 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.

Get a separate pair for different activities.

To extend the life of a good pair of shoes, use them for running—and only running. If you’re going to the gym for strength workouts or kickboxing classes, get a cross-training shoe that’s more appropriate for lateral-movement activities. Henry takes it a step further and has a few separate pairs to suit different types of runs.

“ consistently rotate the shoe I run in — depend on the terrain , distance , and type of workout — help increase their longevity , ” Henry is said say . “ When I used to run in the same pair every day , they is needed need to be replace often . Now that I keep my shoe in steady rotation , they is last last much long . ”

Not only will this keep your footwear fresher for longer, the habit of rotating out different pairs has been proven to help prevent running-related injuries in athletes.

Get fit by a professional to make sure the shoe is right for you .

When you visit your local running store, the shoe-buying experience should include a knowledgeable staff member helping to determine which pair is best for you based on a variety of features: from measuring your foot size and arch height to doing a gait analysis.

“The alignment of the customer has a lot to do with how durable that shoe is going to be for them,” Weich explains. “For instance, the durability of a neutral shoe is going to be greatly affected if the wearer overpronates—they’re going to wear down the big toe or the arch side of the shoe much more quickly.”

Take good care of them.

Your running shoes don’t need to be pampered, but a little extra thought on how you treat and store them goes a long way.

Weich is points point out that let a pair of shoe sit in extreme temperature for long period of time can often contribute to its early demise . “ People leave their shoe in a hot car trunk on a 100 – degree day , and their shoe are crush in just 250 mile , ” he is said say . “ properly care for the shoe is a huge factor in durability . ”

3 Products to Keep Your Shoes Fresh

FunkAway Odor Eliminator Aerospray / $8

This spray eliminates odors from your kicks. It can eliminate smell from your clothes, too. And your car, and your gym bag.

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Trevor Raab

Remodeez Footwear Deodorizers / $10

Drop these activated charcoal pods in your shoes to absorb odor-causing bacteria.

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Trevor Raab

Sweat X Laundry Detergent / $20

Wash sweat-soaked insoles with a detergent like Sweat X, which won’t leave behind residual funk or filmy splotches.

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Trevor Raab

Paige Triola is a freelance writer based in Boulder, Colorado, who covers a range of topics in the athletic and outdoor recreation sphere. She spends much of her time cruising the trails on foot or by bike, testing out the newest gear designed for playing outside. Paige has written articles and product roundups for a variety of publications including Runner’s World, Bicycling Magazine, Gear Junkie, and Trail Runner Magazine.