When to Change My Running Shoes?

Running shoes don’t last forever. Knowing when to replace them can help reduce injury risk and keep your running comfortable and efficient.

How Long Do Running Shoes Last?

Most running shoes last 300–500 miles. However, lifespan varies depending on:

• Shoe construction and materials

• Your body weight and running mechanics

• How and where you run (surface, terrain, climate)

Signs It’s Time to Replace Your Shoes

Look out for these common indicators:

• Outsole is worn flat or has lost grip

• Midsole feels overly soft or collapses easily

• Heel support feels loose or unstable

• Upper or toe box is torn or worn through

• One shoe is more worn than the other

Why Worn Shoes Matter

Each foot strike can generate up to three times your body weight in force. Worn shoes absorb impact less effectively, which can:

• Alter your running mechanics

• Increase stress on muscles, tendons, and joints

• Raise injury risk in the feet, ankles, knees, and hips

Uneven wear can be especially problematic, as it places repeated stress on specific areas of the body.

If You’re Injured

If you’re dealing with pain or injury, consider seeing a physiotherapist who specialises in running. They can assess your shoes and running mechanics and advise on appropriate footwear.

Replacing shoes on time is a simple step that can make a big difference to your comfort, performance, and injury prevention.

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