When Should You Replace Your Running Shoes

When Should You Replace Your Running Shoes_

It is tough to say goodbye to a trusty companion who has been with you through all the happy runs and the hard ones, but eventually, the day will come when your shoes will have reached their finishing line; knowing when to replace them and lace-up for a new pair is essential to your running performance and comfort.

Generally, it is recommended to replace your running shoes every 480–800 Kilometer mileage. As this is about the same point where the shoe midsole cushioning on most running shoes will wear off resiliency and stop absorbing shock as well as they were, thus causing more impact on your muscles and joints.

This means that if run on average about 25 kilometres per week, then you’ll need to replace them approximately every five to eight months.

One way to track your shoe mileage is to track them with GPS watch or your smartphone, under the comments section of the run, simple add-in “Run in my Nikes” this is the simplest way to figure out when you’re in the 480 –800-kilometre range; Alternatively, you can use an estimate mileage based on roughly how much you run each week.


Here are additional factors to consider when to replacing your running shoes:

  • Minimalist “Zero drop” shoes have lesser cushioning, so do expect them to be worn out at about 450km
  • Standard running shoes and maximum cushioning shoes tend to last until around the 800km or so
  • A heavier runner will clock fewer mileage on their shoe as compared to a lighter runner, regardless of shoe type.
  • If you are wearing your running shoes casually, those miles should also be considered toward the total.
  • Take notice of heel damage, worn soles and rips and tears; this is clear signs that you would need to get a replacement soon.
  • If you’re getting blisters or feeling hot spots where you never used then it is time for a replacement
  • If you notice new discomfort in your feet, legs, knees, hips or back after running, it may be time for a new shoe.


What can you do to Extend the Life of Your Running Shoes

Extending the Life of Your Running Shoes, try these tips:

  • Have two pairs of shoes: Shoe rotation gives the midsoles time to decompress and the entire shoe time to dry out.
  • Take off your shoes properly: Most people will use their other foot to pry off their shoe when removing them; this is bad as it will damage the heel of the shoe. Instead, do unlace each one and slip it off with your hands, this will prolong the life of the shoe, and your shoes will thank you by serving you longer.
  • Use your shoes only for running: Wearing running shoes around town might make you feel empowered (and comfortable), but it will also wear your shoes down. They were born to run—not run errands.

Need a New Shoe? 

Here’s our recommendation

Gait-Analysis Running lab

  1. Asics Gel-Kayano 26 Running: https://amzn.to/2HW6jRu
    Kayano 26 - 1Asics Kayano 26
  2. HOKA ONE ONE Men’s Clifton 5: https://amzn.to/2VhiL6q
    Hoka One One Clifton 5Hoka One One Clifton 5
  3. Saucony Cohesion 10: https://amzn.to/32B4raF
    Saucony Cohesion 10Saucony Cohesion 10

What can I do with my “Retired” Running shoe?


An initiative by Running lab, Project Love Sneaker is an annual shoe-donation drive that serves runners desire to recycle their “retired” running shoes that are still in good condition.

Started in 2008, it has collected over thousands pair of shoes over the year. Interested donors can bring their running shoes to any of Running Lab stores during their yearly collection period, which typically lasts around a month.

The shoes will go to selected charities in other countries.


More details here: https://www.runninglab.com/project-love-sneaker

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