When to Replace Your Running Shoes: 7 Signs It’s Time for a New Pair

One of the most common questions we get asked is: How often should you replace running shoes? And the honest answer is... it depends. It depends on your mileage, your gait, the surface you run on, even how you store them.

If you’re wondering how often you should replace running shoes, or whether your current pair is still doing its job, here’s what to look for, and how to know when it’s time for a new pair.

On average, most running shoes last between 300–500 miles (480–800 km). But mileage is really just a guideline. And just like the shoes you run in, there's no one-size-fits-all right or wrong. You know what your shoes have been through.

Your shoes may wear out sooner if you:

If you run 20 miles per week (~32km), that means your shoes might start to wear out after 4–6 months. At 40 miles per week (~64), you’re looking at closer to 2–3 months.

Here’s what to look our for:

Modern running shoes rely heavily on engineered foam for cushioning and energy return. Over time, that foam compresses and loses its bounce, even if the outsole still looks intact.

If your runs suddenly feel dull, heavy, or less springy (without any other obvious reason), your midsole may be worn out. This is often the early signs it's time to think about retiring those tried and true shoes.

This is a big one. If you’re developing small aches and pains in your:

… and nothing if else in your training has changed, your shoes might be the culprit.

When the cushioning in your running shoes breaks down, your body absorbs more of that impact. That can show up as soreness that wasn’t there before, and lead to bigger problems later on.

We're big supporters of listening to your body when you're not feeling your best, and taking that as a sign to ease up a bit temporarily on training. Before assuming you’re injured, check your mileage and your shoes.

Flip your shoes over. How's the outsole looking?

Is the rubber outsole:

Heavy wear under the heel or forefoot reduces grip and stability, especially in wet conditions. Even if the upper looks brand new, worn tread is a clear indicator it’s time to replace your running shoes.

Training consistently is a enough of a challenge without slipping around!

Take a look at the foam from the side of your shoe. Your kicks may still look in decent shape, but the bounce and benefits of the technical foam may have given up the ghost long ago.

Deep horizontal creases are normal. But if the foam looks permanently squashed or asymmetrical (more compressed on one side), it’s likely past its best. At best, the relative perceived effort of your runs will feel more difficult, at worst, you're potentially putting yourself at an increased risk of injury which nobody wants.

Foam doesn’t bounce back forever. Once it loses structural integrity, your stride mechanics can subtly change and that’s when issues start creeping in.

If you track your training (and if you're using, Runna, we do this for you!), this part is easy. You can assign runs to specific shoes and monitor total mileage.

Once you’re approaching that 300–500 mile window (480-800ish kilometres), start paying closer attention to feel and performance, even if nothing feels overtly “wrong” yet.

Running shoe foam degrades over time not just with mileage.

If your shoes are over a year old and in that time, you’ve been storing them in:

...the materials may have deteriorated.

Even occasional runners should reassess older shoes before ramping up training in them. Just because you've not touched that trusted pair of daily running shoes in a while, that doesn't they've not been deteriorating in the meantime.

Set yourself up to run well and check their structural integrity before lacing up.

This sounds obvious, but this can be the easiest to overlook. Especially if you're deep into a training block. The signals of shoe disrepair might be confused for normal eb and flows of fatigue that come with consistent training toward a goal. But it's important to listen to what your body's telling you!

If your shoes:

Trust that feedback. If something feels off, it probably is.

Technically, yes. But just because you can do something, doesn't mean you should.

Running in worn-out shoes increases your risk of:

The problem isn’t that old shoes immediately cause injury, it’s that they gradually reduce shock absorption and support. Over weeks of training, that extra stress adds up in your body.

If you’re training for a race or increasing mileage, fresh shoes, or even a shoe rotation, are even more important.

Want to extend their lifespan? Here’s how:

Rotating shoes is especially effective foam needs time (usually about 24 hours) to decompress between runs.

So, how often should you replace your running shoes?

For most runners:

There’s no exact calendar date. The real answer is: replace them when performance, comfort, or support noticeably declines. If you're questioning it, it's probably time.

Your running shoes are your primary piece of equipment in your running training. They absorb thousands of impacts every training block. If your training feels harder than it should, or small aches are appearing out of nowhere, your shoes might be the quiet culprit.

Tracking mileage, paying attention to feel, and replacing shoes proactively can help you stay consistent. If you’re building toward a goal, the last thing you want is preventable discomfort or increased risk of injury slowing you down.