When to Replace Running Shoes

A commonly cited guideline is to replace running shoes after roughly 300 to 500 miles, which works out to about every 4 to 8 months for someone running 15 to 20 miles a week. That is a rule of thumb, not a hard limit. Foam type, your body weight, the surfaces you run on and how you land all change how quickly a pair wears down.

Instead of relying only on mileage, combine it with what you can see and feel. Visible wear on the outsole, deep creases in the midsole, a shoe that feels flat or harsh, or new aches after runs that you did not have before can all suggest it is time. This guide covers the mileage range, the signs, how to track miles, and how to extend a pair's life.

We have not tested shoes for this guide. It draws on commonly cited mileage guidance and independent durability measurements reported by reviewers. It is general information, not medical advice. If you have persistent pain, see a podiatrist or physical therapist.

Ready for a new pair? Start with the running shoe finder.

The 300 to 500 mile range

Most advice you will find, including from many running stores and shoe reviewers, lands on 300 to 500 miles. Some sources say 400 to 600 for durable shoes, and others suggest lighter, racing-oriented shoes wear out sooner. Treat the number as a starting point and read it alongside the signs below.

Rough timeline by weekly mileage (assuming a 400 mile guideline):

The math is simple: divide your target mileage by weekly miles. If you rotate two pairs, each lasts roughly twice as long in calendar time, though the total miles you get from each does not necessarily change.

What changes the lifespan

• Foam type. Different foams age differently, and brands rarely publish mileage limits. Independent lab testing sometimes measures outsole wear, and reviewers have noted, for example, that the outsole on the HOKA Clifton 11 held up well, while the Brooks Adrenaline GTS 25 is described as having a durable outsole.
• Body weight. Heavier runners compress cushioning more per step.
• Surface. Roads and concrete grind outsoles faster than soft paths. Treadmills are gentler.
• Running style. Heavy heel strikers wear the heel rubber faster.
• Use. Walking or standing all day in running shoes adds wear that a mileage log may miss.
• Storage. Heat, damp and leaving shoes in a hot car can break down foam and glue.

Signs it is time to replace them

What you can see

• Worn-through outsole. If the rubber is smooth or you can see the midsole foam beneath, grip and protection are reduced.
• Deep creases or wrinkles in the midsole. Some wrinkling is normal. Heavy compression lines that do not bounce back suggest the foam is tired.
• Uneven wear. One side worn down more than the other can make the shoe feel lopsided. Place the shoes on a flat table and check if they lean.
• Upper damage. Holes near the toes, a collapsed heel counter, or a loose heel can reduce fit and security.
• Visible cracks in the foam or separating layers.

What you can feel

• The ride feels flat, harsh or "dead" compared with when the shoes were new.
• You notice more impact or soreness after runs than usual in a shoe that used to feel fine.
• New aches or niggles appear that you cannot explain. These are not a diagnosis; if they persist, speak to a healthcare professional.
• You feel more tired in the legs than usual on routes you know well.

A useful check: put an old pair and a fresh pair of the same model on, and walk or jog a short distance. A noticeable difference is a clue.

How to track your miles

• Use a running app. Many apps let you assign shoes to runs and flag them when they reach a mileage you set.
• Write the start date inside the tongue. A permanent marker works. Date and mileage guide you even without an app.
• Keep a simple log. A note on your phone or a spreadsheet is enough.
• Count other uses. If you also walk the dog or work on your feet in the same pair, add a bit of buffer.

How to make running shoes last longer

1. Rotate two pairs. Runners commonly suggest this gives foam time to recover between runs, and it lets you vary the feel.
2. Use running shoes for running. Keep a separate pair for errands.
3. Do not machine wash or dry them. Heat and agitation can harm adhesives and foam. Hand-clean with a soft brush, cool water and mild soap, and air dry away from direct heat. See our guide to washing workout clothes for care tips.
4. Loosen laces to take them off. Pushing off by the heel can damage the heel counter.
5. Let them air out. Remove insoles after sweaty runs.
6. Store them somewhere cool and dry.

Different shoes, different expectations

• Daily trainers. Plush shoes like the HOKA Bondi 9 and Brooks Glycerin 23 are built for volume, so many owners expect hundreds of miles.
• Lightweight and racing shoes. Lighter shoes with less rubber and thinner midsoles, such as the Adidas Adizero Evo SL, are often reserved for faster days, and runners commonly report fewer miles from them. Check the brand's guidance and reviews.
• Walking shoes. Many people replace walking shoes by time and look as well as miles, since they may be worn daily. See our best walking shoes list.
• Training and lifting shoes. These wear by use and tread. Flatter shoes can last longer for gym use.

What to look for in the replacement

If your old pair worked well, buying the new version of the same model is a common approach. Brands update models often, though, and changes can be big, so read the fit notes on the new version. If it did not work, use the guide to choosing running shoes to adjust cushioning, width or drop. The best running shoes list is a good place to start.

Last year's models are often discounted, and Brooks, Nike and HOKA all offer return windows if the new pair feels different. Brooks has a 90-day trial, Nike 60 days and HOKA 30 days (60 for members). Our return policies guide has the details.

Retire, do not hand down

Shoes at the end of their cushioning life are not great for running, but they can serve as gardening or errand shoes. Some retailers and brands may offer recycling, so check with them. Do not donate shoes you consider unsafe to run in.

A simple decision rule

Replace when two or more of these are true: you are in the 300 to 500 mile range, the outsole or midsole shows clear wear, and the shoes feel noticeably flatter or harsher than before. If you are unsure, compare against a newer pair.