When to replace your running shoes

28 June 2026 · Practical tips · 6 min read

Running shoes are the only "gear" you really need — and the only one that wears out without you noticing. Many runners keep the same pair far longer than they should, because it "still looks fine". The problem is that the part that matters — the midsole — can't be judged by eye.

When shock absorption drops, your body takes more load with every step. That often shows up as little aches that "have no explanation". One of the most common questions runners ask is how many kilometres before you replace running shoes — so let's look at their lifespan and the wear signs that say it's really time for a new pair.

The general rule: mileage

The best-known guide is mileage. Most running shoes last around 500 to 800 kilometres (≈300–500 miles). But it's not the same for all of them — it depends on the type and the midsole material:

Keep in mind there's no "magic" number with solid scientific backing: the real lifespan varies a lot with your weight, how you land, the surface (road, trail, treadmill) and the midsole material. That's why tracking your own mileage is the most reliable approach.

New Worn · 700+ km

If you notice 2 or more of these signs, it may be time to replace your shoes.

Going by time

Mileage is always a more reliable indicator than time. But if you don't track it, you can use the guide below as a rough estimate, based on how much you run per week:

• A few km/week (easy running) → every 8–12 months
• 15–30 km/week → every 5–8 months
• 30–60 km/week → every 4–6 months
• 60+ km/week → every 2–3 months

Even if you run very little, materials age over time (they oxidise), so a 4–5 year old pair may have lost its cushioning even if you barely wore it.

The signs that say "it's time"

Beyond numbers, your body and the shoe itself give you signals. Watch for these:

• 🔻 The midsole feels "dead".
  The ride feels harder, with less bounce. Press the sole with your thumb — if it's solid and doesn't give, the cushioning is gone.
• 🔻 Worn or uneven outsole.
  Smooth patches underneath, or one side much more chewed up than the other.
• 🔻 New aches for no reason.
  Fresh soreness in feet, shins, knees, hips or back — often the first warning sign.
• 🔻 Blisters or rubbing in new spots.
  If you start chafing where you never did, the shoe has lost its support.
• 🔻 Creasing & leaning.
  Deep wrinkles in the sole, or the shoe won't stand straight on a flat surface.

Tip: rotate between two pairs

One of the best tricks is rotation: running in two pairs alternately instead of one. A 2015 study of runners found that those who rotated shoes had up to 39% lower injury risk. Why? Each shoe loads your muscles and tendons a little differently, so it doesn't always hammer the same spots. Plus the midsole gets time to recover between runs, and the shoes last longer.

How to track it easily

• ✅ Note the date you started them — with a marker inside the tongue.
• ✅ Log the kilometres in an app (e.g. Strava, which has a "shoes" tab).
• ✅ Keep them for running only — don't wear them for everyday walking, they wear faster.
• ✅ Don't bin them right away: once "retired" from running, they're still great for walks.

Can I keep running in old shoes?

If a shoe has passed the recommended mileage but still feels comfortable, you can usually keep it for easy runs or walking. But if new aches appear or you notice a clear loss of shock absorption, it's better to replace it — saving money on old shoes often costs you in injuries.

In the end, the rule is simple: listen to your body. If running started to "hurt" differently and the kilometres have added up, it's probably time. New laces, fresh start. 🏃‍♀️