It doesn’t matter if you’re training for a 5k or just running for fun, you need a trusty pair of running shoes to see you through your routine. And while your current pair has been there for you through all the happy (and hard) miles, the day will come when you have to part.

After all, nothing lasts forever. And knowing when to replace running shoes is important for all runners. Studies have shown that worn down shoes lose their shock absorption abilities, and eventually cause runners to change their posture and gait. This can lead to injuries down the line.

So, while it is hard to give up on your favorite pair of old shoes, do keep in mind that not doing so can lead to severe injuries.

How often should you replace running shoes?

The golden rule for replacing running shoes is every 300 – 500 miles. It is around this point that the midsole cushioning loses resiliency and no longer absorbs shock as it used to. This causes more impact on your muscles and joints, and can cause a serious, aggravating injury.

What this means is that if you average 15 miles of running each week, then you’ll probably need to replace your running shoes every 5 – 8 months. If you use a fitness watch or a GPS device, it is easy to figure out when you’re in the 300-500 mile range. Otherwise, you can estimate based on roughly how much you run each week.

However, keep in mind that rate at which shoes wear down varies drastically from person to person. For example, someone who runs on rough terrain or on very hot asphalt may find that their running shoes wear down quicker than someone who runs on smooth, shaded trails.

Similarly, your weight, foot-strike, and running gait will also affect the life of your shoes. A 100 pound runner with a perfect strike will get a lot more miles out of their running shoes than a 200 pound runner who overpronates.

And then again, the type and brand of shoes you’re wearing makes all the difference. Hence, the 300-500 miles benchmark may not be accurate for everyone.

This is why you should always keep an eye out for signs that you need to replace your running shoes

5 Signs you need to replace your running shoes

1. New Aches and Pains

If you’ve been feeling muscle fatigue, shin splints, or general pain in your joints – especially around the knee and calf areas – you may just be wearing shoes that have lost their cushioning. Especially when you’re feeling the same kind of pain in both your legs. New, unexplained, and more severe pains that appear suddenly mean that you need to replace your running shoes.

However, if you are experiencing pain even in new shoes, you may just want to consult a doctor or running professional. You may be wearing the wrong type of shoes for your feet.

Learn more about preventing calf pain from running.

2. Poor shock absorption

Running is a high impact sport, however shoes with good shock absorption can minimise the strain that it puts on your ligaments, tendons and bones. But if you think you can feel the full impact of every step in your feet, knees and hips, your shoes may have lost their shock absorption qualities. When this happens, it might just be a good idea to buy new running shoes.

3. Worn out treads

One telltale sign that you need to replace your running shoes is if the treads are worn out, especially on the outsole.

The treads, or flex grooves, are an important part of your shoes anatomy. Worn out treads means that your shoes won’t roll in sync with your feet.

4. The midsole feels rough

Just pick up your running shoes and press your thumb into the midsole. If it feels hard, rather than slightly spongy, this means that the cushioning has compressed and no longer offers your feet any kind of support. You might just want to buy new running shoes.

5. You keep getting blisters or brush burn

Blisters, rashes and burns shouldn’t happen, especially on your feet. And if your once-trusty shoes are rubbing your skin in the wrong way, it probably means that they have altered their shape during your many runs. It might just be time to replace them.

How to extend the life of your running shoes

We get it, you don’t want to replace running shoes you’ve gotten used and are comfortable with. So if you want to keep your trusty running shoes going strong for as long as you can, follow these tips.

• Rotate two pairs of shoes: They don’t even have to be the same kind of running shoes. By using two different pairs of shoes, you are giving your body a slight cross-training advantage as it adapts to the differences in design and fit. But more importantly, shoe rotation gives the midsoles the time they need to decompress and dry out.
• Remove your shoes properly: Using one foot to pin down the back of a heel and pulling your other foot is very bad form. Instead, unlace each one and use your hands to take it off. Believe us, your shoes will thank you for it.
• Use your running shoes only for running: Sure, they’re comfortable and stylish, but running shoes were made for running, not running errands. And wearing them around the house or into town will only wear them down quicker.
• Keep them clean: After every run, give your shoes a quick wipe down to remove any dirt, mud or water. Also remove any pebbles or rocks that may have gotten caught in the treads underneath. If your shoes need a wash, do not throw them in the washing machine, and instead use a sponge and soapy water to hand wash them.

Always air dry your shoes: It may seem like a good idea to toss your shoes into the dryer, or set them on a heat went to quickly dry them, it really is not. The high heat can seriously damage them and cause your soles to break.