How Frequently In The Event You Replace Your Running Footwear


When Should You Replace Your Running Shoes 3 Signs It’s Time

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Video taken from the channel: onyourmarks


How To Tell If My Running Shoes Are Worn Out | Cowichan Valley Running

Video taken from the channel: Dusty Spiller Triathlon


When Should You Replace Your Running Shoes

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Video taken from the channel: Jamison Michael


When should I replace my running shoes?

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How often should I replace my running shoes

Video taken from the channel: Doc On The Run

If you ask the big shoe brands how often you should replace your running kicks, they’re going to give you a mileage estimate. Brooks, for example, comes right out and suggests every 250 to 500. You should consider replacing your running shoes if you constantly need to adjust the laces to be tighter or to open them up, if your toes go numb or are chafing or if you develop hot spots or sore spots on your foot. 2. AFTER WEEKS YOU’RE STILL TRYING TO BREAK THEM IN. You should generally replace your running shoes every 300–500 miles.

That’s because it’s around this point that the midsole cushioning on most shoes will lose resiliency and stop absorbing shock as well as when newer, which can cause more impact on your muscles and joints. According to some researchers, running shoes should be replaced anywhere from 300 to 500 miles after the first wear. Why rush to pick up a new pair?

Once that foam wears out, the risk of overuse. “I would recommend you change your running shoes between 450 to 550 miles.” Apart from keeping a mileage log, there are a few tell-tale signs to help you decide when to buy your next shoes: The outer sole has worn through to the white midsole The midsole feels too soft and collapses easily under pressure. “Many running and walking specialty dealers offer a rough guideline of 300-500 miles for a pair of shoes, but that’s just a suggestion. Some people will find they can get 1,000 miles out of a pair. Experts recommend you replace your running shoes every 500 to 750 kilometers.

That’s roughly every 300 to 500 miles, which equates to approximately four to six months for someone who runs 20 miles. If you keep track of the miles you run in each pair, most high-quality running shoes should be replaced between 300 and 500 miles—about four to six months for someone who runs 20 miles per week—though that number is lower for race-day shoes, which are designed to be lighter and faster. Rule of thumb is most running shoes last between 300 to 500 miles and should be replaced every three to six months. So, is it time to replace my running and walking shoes?

If your exercise routine consists of walking 30 minutes a day, or an average of 3 to 4 hours a week, consider replacing your shoes every six months. A good rule of thumb is to replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surface on which you run. Lighter runners can get new shoes at the upper end of the recommendation while heavier runners should consider replacement shoes closer to 300 miles.

List of related literature:

A good rule of thumb is to replace your shoes every 300 to 400 miles, depending on your style, body weight, and the surface on which you exercise.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

I usually get new running shoes every three to six months, depending on how much mileage I’m logging.

“Startup CEO: A Field Guide to Scaling Up Your Business” by Matt Blumberg
from Startup CEO: A Field Guide to Scaling Up Your Business
by Matt Blumberg
Wiley, 2013

Change running shoes every 3-6 months depending on mileage.

“Special Operations Forces Medical Handbook” by Department of Defense
from Special Operations Forces Medical Handbook
by Department of Defense
Skyhorse, 2011

Of course, some running shoes are better than others; but in general, most running shoes should be replaced after 300 to 500 miles of use or every six months, whichever comes first.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Instead of looking at the tread to determine if your shoes need to be replaced, it is more important to consider the number of miles you’ve run in the shoe (most max out at 300–500 miles) and the wear and tear on the midsole.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

It is also important to replace shoes regularly; it is generally recommended to replace running shoes every 300 to 500 miles (mi; 1 mi = 1.6 kilometers) and other shoes every season.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

When the initial discomfort resolves the shoe should be reset.

“Equine Sports Medicine and Surgery E-Book” by Kenneth W Hinchcliff, Andris J. Kaneps, Raymond J. Geor
from Equine Sports Medicine and Surgery E-Book
by Kenneth W Hinchcliff, Andris J. Kaneps, Raymond J. Geor
Elsevier Health Sciences, 2013

Why is it recommended that running shoes be replaced every 350 to 500 miles?

“Study Guide for the Board of Certification, Inc., Athletic Trainer Certification Examination” by Susan Rozzi, Michelle Futrell
from Study Guide for the Board of Certification, Inc., Athletic Trainer Certification Examination
by Susan Rozzi, Michelle Futrell
F. A. Davis Company, 2019

Frequent running shoes change (every 6 months or 300–500 miles) is essential for the prevention of stress fractures; certain shock-absorbent materials (e.g., in-soles) can independently decrease the risk of stress fractures [87].

“Triathlon Medicine” by Sergio Migliorini
from Triathlon Medicine
by Sergio Migliorini
Springer International Publishing, 2019

My general recommendation is to buy new shoes 3 to 6 weeks before the marathon so you have time to test them and obtain a different pair if the first pair causes problems.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Great video. I use Strava to track my shoe mileage and usually start paying closer attention around 250 miles. I try to get 300-400 miles in most shoes. But nothing beats feel and the eyeball test.

  • Garmin connect makes it easy to track miles and tells you when you should be done with a pair. I set my to run no more than 400 miles, but if i get pain while wearing a pair of shoes twice in a row, I’ll call it quits. Btw, been enjoyung these workout and less formal video. Keep up the good work son ����

  • I track my milage on shoes with strava, I am 145lbs and I run about 40% of the time on soft surface. I generally get 400 miles per pair. The new clifton ones I didn’t get to 300 till I tossed, my clifton 4s were work horses and I regularly got between 400 and 450. It is based on feel, but I do sent an alarm on strava to tell me they are getting up there in milage.

  • Oh, wanted to also mention what really can impact shoe longevity…

    1: Your weight vs size/shape of your foot. If you are a heavier individual with a relatively smaller foot size AND you have a high arch, then your shoe cushioning will tend to not last as long as others, as you are putting on a lot of compression force on a smaller part of the foam.
    2: Very hot and very cold conditions also impact shoe life. But what really kills them is constant change between hot and cold: if you live in desert type conditions with blazing hot days and bitterly cold nights, be prepared for wallet pain with shoe updates…
    3: Sweat and chemicals: sweat breaks down cushioning a bit faster, as do solvents, acids etc. If you work in cleaning, or sweat a lot in a humid area, or work near petrochemicals, it’s replacement time more often than you may like…

  • Im lucky if i get 200 miles out of my running shoes. About 2 months does it. I track my miles on my phones notes. It helps to know when my running shoes’ days are numbered.

  • I usually go by feel as well, if something feels off on a run and the shoes are in their latter stages I’ll usually try to run in a different pair the next day to see if I notice similar sensations in a fresher pair of shoes. Side by side with a new pair of shoes is definitely the best way to be sure from my experience, keeping a rotation of 3-4 shoes at a time is a good way too keep yourself familiar with what newer “fresh” shoes feel like.

  • Great video Jami. What I like most about this, and all of your videos, is the honesty you put into them. You never really tried to answer the question, you make us think and apply your input to our own situation. Thanks.

  • Hoka’s die fast. Well basically EVA sux. I have been impressed with the durability of the React foam. Any other “super-foams” which have good durability?

  • When to replace them? When they’re falling apart or are too shredded to be worn comfortably (Like for example the plastic in the heel scraping against your leg). Even then tho, its nothing some duct tape can’t fix

  • I would say by feel, but a little bit different. When the shoes worn out, during my longer run I start to get pain somewhere in the lower part of my foot, usually bottom (not injury, just light pain). If this or similar pain occurs in next longer run I don’t run in that shoes any more. With my Clifton 4 it happened after 450 km (277 miles). I never had shoes in which I reached 300 miles, but in other hand I always used only 1 pair of shoes for all my runs, so I guess this is why they wear off faster.

  • Great information Jamison, I don’t go over 300 miles in any shoe. I do alternate between a daily trainer and a stability show within the same brand. The app I use is Garmin and it allows me to add the miles to both shoes which I name after runners that I admire. Right now my daily trainer is Kipchoge, and my stability shoe for recovery runs is called Jordan Hassay!! both shoes are Hoka!

  • I do log shoe mileage with an app. But I’m a science minded person and I like doing that. I don’t have a specific mileage. My kinvaras tend to go around 300 miles but my freedom isos are getting close to 600 miles… I weigh 145 lbs. I just rotate shoes out when they feel “dead” as others are saying. then I use them for something else or donate, cus it’s all about recycling.

  • You can buy replacement shoes on clearance cheap, see Running W. Let the buyer beware (except of those ridiculously overpriced Nike % of all sorts). Also, racers are for racing and perhaps a few fast workouts, they’re gonna wear out because they’re lightweight. Respect the purpose of the shoe…if you can get 3 pairs, a long run/mileage shoe, a tempo/speed day shoe, a race day shoe AND ” keep it tight” ��

  • usually I go by mileage. I wear most of my running shoes until about 500km (310 miles) before I replace the. Some exceptions: wore my adidas supernova glide 8 and skechers Ride 7 until 600km, while my new balance beacon only lasted about 420km before the midsole just felt dead and deformed in the midfoot area.

  • wanna share what happen today… been overtake by and Uncle (old man) without even wearing any shoes.. Nice video by the way man..

  • I put about 600 miles on my Ultraboost ATRs (two pairs). It was not until about 650 range where the feel really started to give out. Keep in mind that because of the larger continental rubber causes the shoe to be a lot heavier than others. Definitely need to be replaced after that 600 mark (Getting a feel for the cushioning is the biggest thing)

  • The best thing to do is to gate it based on feel. If you shin’s, foot hurting. It’s really based on the cushioning a freedom last me 300 miles or about 4 weeks. Nike Pegasus 36 lasted me about 400 miles before the cushioning was gone and my legs started feeling more of the impact of the ground.

  • I track milage with both Strava and Garming Connect and expect between 300-400 miles. I keep an a eye though for premature outsole wear and damage to upper.

  • Dude… I love the Rincon, but at 78 miles in (by Garmin) I went into my local store to try a different color way. I was SHOCKED at how much the shoe had broken down, same as you! 78 miles!!! I still like the shoe, but damn.

  • You red my mind Jamie, i have been pondering the best way to tell for the shoes with minimal rubber (e.g. NB beacons) or others with the rubberised EVA.
    My Asics i would go by wear on the outer sole, they had a good stack of rubber protecting the midsole, as soon as i got to the midsole it was time to look for some new ones
    But my cliftons (with strategic rubber) still feel good and better than the asics, but i can’t use my old metric

    I use an app to keep track of the km. Easy when its part of the gps tracking app, easy to toggle between different shoes.
    I started using it as i thought the shoes weren’t lasting long… and i concluded that i think i melt outer soles (only about 200-250 miles)
    The crystal rubber outsoles on the Freedom Isos which are supposed to be durable seem to be going at the usual rate: (

  • I’m injury prone as all get-out, so I go on the conservative side on shoe replacement. 300 miles is pretty much the max I’ll let a pair go before they’re out of the running rotation. I also like having several different shoes with vastly different feels to run in, so I don’t fall into the same exact pattern on every run. So having 4-5 different shoes to rotate through helps them last longer time wise before they get to that 300 mile mark.

  • Great topic. Shoes can be expensive but replacing them on time is worth it to prevent injuries. Did you tie the shoe after taking it off or just pull it off without untying it? I mention it because that’s one way to shorten the lifespan of the shoes upper. I’m guilty of doing this sometimes and try to avoid it now.

  • I used to keep track of my mileage to the.000 and back in 2016 I put over 800 miles into the Adidas Glide boost 8, and they still got plenty of life left to this day in the materials/boost if I had to go and run in them. I also only got about 150 miles out of my peg turbos before the cushion bottomed out. You’re right, you really got to just feel it.

  • I’m like Falker Runs, I use Garmin Connect to track all of my shoes. Right now I have 6 shoes on the go and depending of the type I go from 300Km to 500Km to 600Km. With Garmin Connect is very easy to keep the tally of all of my shoes. ����

  • I monitor each shoe’s mileage, but I definitely start transitioning shoes out of the main rotation once they hit 300 miles. I’ve found that my shoes still work fine for the treadmill and/or shorter runs from about 300-500 miles though.

  • I don’t buy new shoes until my current shoes get holes in them. But i just got new shoes (the nike air zoom pegasus 36 trail edition) and im planning to do a review on them

  • That really puts me off hokas as I’ve never had them as I like a shoe that really lasts. I’m very fond of the ON running shoes in particular the cloudflow. I also use strava as all you need to do is choose the shoe once you have added it to the system

  • Definitely I go by feel, not miles… Nothing worse than that flat, bottomed out shoe. To me it’s all about the midsole. If the outer sole tread is wearing but the midsole is still living, I slap some Shoe Goo on it!

  • I track shoe mileage with the NRC app. In my experience so far, after 300 miles or so is when the outsole and fit seems to degrade to the point where I can notice it. I’ll still keep them going after that, but I take 300 miles as my cue to start thinking about picking up a new pair soon.

  • I usually go by feel as well, if something feels off on a run and the shoes are in their latter stages I’ll usually try to run in a different pair the next day to see if I notice similar sensations in a fresher pair of shoes. Side by side with a new pair of shoes is definitely the best way to be sure from my experience, keeping a rotation of 3-4 shoes at a time is a good way too keep yourself familiar with what newer “fresh” shoes feel like.

  • Forever..just kidding.
    Question: Some people say that if brand new shoes stay long periods of time at stock,for example 2-3 years without being worn, they tend to bottom out. Is that true?

  • Hey guys which one of these 4 shoes should I get as a daily trainer? I do tempo/intervall runs most of the time and never run more than 15km in my normal runs. I also have a 1,5 mile competition on a track.
    Floatride Run Fast
    Streak LT4
    NB 1400 v6
    Saucony A9

  • I’ve seen some of your vids, but this one it deserves a coment.
    You talk and share the info in a way every one understands it! Without that tecnical nonsense. Thank you for this video it was really helpfull for me.
    Keep the good work.
    Greetings from Portugal!

  • Curious to know more or less the milage you put in your first pair of Rincon. I want to buy a pair but I am a little concerned about durability of this shoe

  • Since I have a garmin watch I use the garmin connect app to log miles on my shoes. I’m a bigger runner than most of my friends so my shoes tend to wear out between 200-300 miles.

  • Excellent info!! I just had to rotate out my skechers gorun ride 7s. My foot felt a little sore and the sole of the shoe was balding; it was time to go. Of course I ordered another pair of skechers right away!!!

  • I had these one trails shoes that made it to 90 miles and gave out. They would squeak and the upper was ripping and the outsole was just gone. It was a very strange experience. But I have Nike Winflo 6’s I’ve been running in them for 7-8 months and they still are great! I just keep putting them one

  • I keep shoe mileage on Garmin Connect. On my main dashboard, I have a chart for each shoe that shows the goal miles and run miles already run. I do go by feel but this is a good guide when you are running with multiple shoes and it is easy to put the shoe in when editing your workouts. You are building a database up for all your shoes and that gives you a good idea when your shoes are done.
    The idea is to find what works for you and then you should have some kind of expectation of what to expect.

  • I put 2,500 miles on my running shoes EVERY YEAR. I’ve worn New Balance stability shoes since the 1225. However, this fall, I switched to Brooks Adrenaline GTS 17, because they turned the 1260 v7 into a racing flat. I think this year’s 990 is the real New Balance stability shoe, but the pair I tried felt like I was wearing cement shoes. For shame, New Balance! For shame! The 860 doesn’t do it for me, they are for moderate over-pronators. FYI, the Brooks GTS 17 is not as good as the 1260 v6 and earlier. Again: FOR SHAME, NEW BALANCE! Can’t you running shoe companies just stick with what works, instead of monkeying around with the shoes every fucking year??!?!?!?!?!

  • Usually I run 300 miles. But there are some instances where I’ll go under. I track on Strava. Like my Pegasus 35s, were shot after 200 miles (a lot of rubber was peeling off the sole. Going to toss my Acsis Gel Nimbus 20 after 250, since the traction is shot. Often times I’ll go on SoleReview and see what milage is recommenced for said shoe. That said in the case of some of my other shoes mainly Adidas Boost Shoes, I’ll probably rock with them up to 450 miles. Boost is life and Confidential bottoms is life.
    But I agree better in general to underestimate, shoes protect our bodies.

  • by the way, I run in the rincon now. I only wear them for about 40km (25 miles) now, but the outsole is just a mess. This is clearly a shoe with poorer outsole durability compared to all shoes I’ve ever run in.

    But they feel so good.. it’s one of the best in terms of ride quality.

  • Created a sport for each shoe on my old polar heart rate monitor, so I can easily tell how many miles I did in every shoe. I change my vibram when they literally have a hole in the sole, and other brands when the traction is completely shot or if I feel the foam is completely f-$&#&jked up.

  • If been running a lot on Nike react this year and I find that it never feels “dead” like other shoes do, but when it’s time for it to be replaced I feel more beat up after runs. Does anyone else have this experience or am I just replacing my shoes too early?

  • My running shoes have 3 lives…
    1st life: full performance running / elite jogging…
    2nd life: Retired from performance and then used as a casual runabout shoe, u.e. walking in town, driving etc. This usually involves cleaning the shoe up a bit (washing machine, and a bit extra work if they are fraying a little)
    3rd life: A bit too far gone for public duty, so used at home, usually in garage or for general maintenance etc…

  • Sadly I am from Austria, but your Channel has given me so far so much Information about shoes I never heard about before and I am thankfull to have stumbled over some of your videos so far^^. Helps me a lot for choosing my next running shoes