How Often Runners Need To Replace Their Shoes | Rockay

How Often Runners Need To Replace Their Shoes

Photo by Stanislav Kondratiev on Unsplash.


In order to put our best foot forward when it comes to our running journey, runners need to make sure that their sneakers are not on their last leg. Running shoes need to be broken in and have some wear. But when the shoes are literally run into the ground with holes and tears then runners need to replace their sneakers.

The most important gear runners need is their sneakers. While some prefer to run barefoot, the majority of runners do need to invest in a good pair of running shoes. This is especially the case for more serious runners who are training for a long distance race or who are just looking to increase their mileage. This is to prevent injuries and provide the amount of cushion and support the shoe is designed to do for the runner. No shoe is meant to last forever.

When To Replace Running Shoes

So when exactly should a runner replace their sneakers? This depends on several things. First and foremost is how many miles are run in a given week. The second is how the runner runs, how their feet hit the ground. This impacts which parts of the soles get worn out. Another factor is what materials the shoes are made of. Some shoes last longer than others.

Photo by Kristian Egelund on Unsplash.

For those who run around three miles anywhere from three to five times a week, they generally have to replace their sneakers about every six months. This means a good pair of running sneakers can last anywhere from 300 to 500 miles.

Signs It’s Time To Replace The Shoes

Thanks to technology, there are running apps available that allow the runner to enter in the date of purchase of their running shoes and note that is the pair they ran with on any given day. But there are other warning signs to look out for to know when it’s time to go shopping.

Consider first if the runner is experiencing any new aches and pains like runner’s knee. This can be a sign that the foam is wearing away and no longer absorbs shock. This can cause injuries, which is why it’s important to make sure new shoes are purchased. Think about if any pain is related to soreness or a bigger injury, or if it goes away with wearing a different shoe. This is why it’s a good idea to circulate running shoes, having more than one pair to switch off to.

Other more obvious signs are physical “damage” done to the shoe. This includes creases in the sole. If the runner notices the midsole doesn’t compress when pressed, this is a clear sign the cushion is no longer cushioning. The midsoles are the first to wear the most, followed by the tread and then holes to the exterior of the shoes.

Photo by Jairus Gallimore on Unsplash.

Tips To Making A Pair Last

Runners know that shoes are not cheap. And while some know just how important having good running shoes are, they don’t mind spending a decent amount of money on a high-quality pair every half a year or so. But there are ways to help prolong the shelf life of the shoes.

This includes wearing them only to run. Don’t make these the pair to wear around town or for other fitness activities. Wear CrossFit sneakers for CrossFit, Zumba shoes for Zumba and running shoes for running. This also helps to prevent injury since the ankles and feet are protected from rolling and free to move in other pairs based on the activity the pair of shoes are designed for.

Photo by David Lezcano on Unsplash.

As mentioned above, it’s a good idea to have more than one pair of running shoes. This helps reduce the wearing of one pair since the amount of mileage is broken up between two or more pairs. Some also to switch up running shoe types so that lightweight shoes are worn for short runs or races and long runs are ran with shoes with more cushion.

Also, make sure to keep the shoes clean after a trail run when gravel and small rocks can find itself wedged into the nooks and cranny of the soles. Not only can this wear away at the material, but it can also cause injury due to straining the feet. And if the runner does clean them, make sure they do not put them in the dryer afterward. It’s best to place newspaper inside the shoes and leave them out to air dry.

Finally, make sure to take the time to properly take the shoes off the right way. Don’t use one foot to slip the other foot out of the shoe after a run. This causes wear to the back of the shoes, as well as stretch them out. Think of it as bending down for one more stretch and untie the shoes.


1. “Getting Fitted For Running Shoes: Road Runner Sports Helps Runners With The Perfect Fit,” Lauren Keating. RunnerClick

2. “How Often Should You Replace Running Shoes?” Kristen. Brooks

3. “How Often Should I Replace My Running Shoes,” Calvin Men. Greatist

4. “3 Signs You Need a New Pair of Running Shoes.” Julia Naftulin.Health

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