Gear & Gadgets / Running Info

How Often Should I Replace My Running Shoes?

shoes (1)

I have a problem.  I like shopping.  I also like shopping for running shoes.  90% of my footwear collection are running shoes!  However, I also have an attachment issue where once I find a pair of running shoes I like, I have trouble changing it up.  So how often should I replace my running shoes?

Running shoes tend to have lightweight material that is used to cushion the foot from the impact of running.  Most cushioning comes from something called EVA form.

Ethyl vinyl acetate, a non-toxic synthetic compound. Creates a flexible, somewhat cushioned sole that is able to absorb pressure as you walk. Waterproof and resistant to heat, acid, oil, and grease. Abrasion and tear-resistant. Compresses over time. (source)

image source: google images

EVA foam absorb the impact but over time, it stops.  There are articles online that suggest you change your running shoes very 6 months, every 200 miles, every 500 miles, and etc.  However, I feel as if there’s no magic number as everyone is different.  Everyone weighs different, everyone runs on different terrains, and everyone uses different running shoes.  So how do you know when to change your shoes?

1.  The Midsole Test

The midsole is what gets compressed over time from your runs and will lose its ability to cushion over time.  To see if it’s worn out, flip it over and push on the outsole upward into the midsole. With new shoes, you should be able to see the midsole compress into lines or wrinkles. But over time, the midsole compresses less. But as the midsole gets more and more compressed, the number of compression lines increase and come closer together which indicates it has lost its ability to cushion.

2. Listen to Your Body

Do you ache more than usual?  Are your muscles suddenly more sore than usual?  New blisters?  You probably need a new pair of shoes.

3. Compare Them

Try on a new pair of shoes.  If the new pair feels like walking on a cloud and make you cry tears of happiness compared to yours…you may need a new pair.  But jokes aside, if your old pair is feeling “dead” compared to the new pair, that might be a sign that yours is overworn and need a new pair.  Also, compare your shoes physically. Is there duct tape on your shoe?  Are the heels stretched out?  Are the outsoles worn down?  These are signs of excessive wear and you may need a new pair.

So now that you should what to keep an eye out on, here’s some tips to help your shoes last longer.

  • Rotate your shoes (as in use a different pair! not rotate your shoes 90 degrees haha)
  • Dry them properly (take out the insoles and leave them in sunlight to dry if possible)
  • Unlace when you take off your shoes, don’t just kick them off with your feet
  • Only wear them for running
  • Avoid leaving them in extreme cold/hot conditions


Do you have any tips to make your shoes last longer? How often do you switch up your shoes?

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<3 Carmy


How Often Do I Need To Replace My Running Shoes? Running Guide. from Toronto Health And Fitness Blog Carmyy:

27 thoughts on “How Often Should I Replace My Running Shoes?

    • Thanks! Ah, that’s always the dilemma. That’s one of the reasons I stalk the buy one get one 50% off sales haha. Whenever those pop up and my shoes are starting to die, I’ll get two for a good deal 😉

      • Carmyy
        It’s my first time visiting your blog and I love the way you write and share your opinion.
        Regarding the topic of today’s discussion… online is so easy to find best running shoe deals. Just last week I got three pairs of shoes from Amazon.
        Did you guys try Zappos too?

  1. I work in a sports store that sells running shoes, it’s recommended that you change running shoes every 6 months. You’ll notice that after about three months the shoes don’t feel the same. You can still wear your older shoes they just wont provide the same support and comfort that they did when you first purchased them and this is why people begin to complain about sore feet/aching shins etc. Hope this helps! xx

    • Hey kristinnnn! I’m having a decent day. Cramming for an exam 🙁 How do you keep track of the miles on your shoes? I try to track them via training log but i always forget!

  2. They say you should replace your sneakers every 300-500 miles. I tend to notice mine start to fade out on me at the 300 mile mark without even realizing I am at the 300 mile mark. Although, my new favorite Adidas Energy Boost do last longer thankfully. My shoes never seem burned out to a running store employee or even by doing the twist test to see how firm they still are but I know myself and just know when they are time to go. I can feel the burn out in the front and the lack of the same cushioning. I also notice body aches in different sports which I don’t normally have.

    • The achy-ness is such a tell-tale sign. Before I got new shoes, my feet were getting so sore and it just made my overall body feel off. When I got my new shoes, I definitely felt a difference. Our bodies knows best 😉

  3. I am a bit of an oddball as I routinely get >1000 miles out of mine (just switched out of New Balance Minimus v2’s at just under 1000, total disappointment)! But the things you say are totally true – I tend to go on the ‘listen to your body’ test, as well as tracking mileage. By 1000 miles I always have a new pair ready – and if I am concerned I will try out my previous pair, and if they feel better than my current ones … it is time!

    ‘They say’ (whatever THAT means) that rotating ALL THE TIME is actually better on your body and the shoes. In other words, I have shoes with about 200 miles on them now. I should start rotating a new pair in a few weeks when I hit 500 miles so I would have two active pairs, and when the one pair dies, the others are at 500 miles or so, and then I should be working in a new set. Supposedly makes transitions less jarring.

    • THEY… the ones who want you to buy more shoes! Haha. I would love to get more shoes into my rotation though. I have 1 pair I mainly use and a 2nd pair which is slightly older and is ready to take some time off! If shoes weren’t so expensive, I’d have a zillion in my rotation haha.

  4. Great post! This is more important than people realize. I tend to use mine for 300-400, depending on the shoe. I mostly notice the bottom of the sole, but my coach also feels the midsole to tell me. As an elite, it is critically important to not put yourself at a high risk of injury, you have given me some new tips and things to think about 🙂 Thank you!

    • Lucky girl, I would much rather have someone keep an eye on my shoes for me so I have one less thing to worry about!

      I can only imagine how many pairs an elite runner goes through!

  5. Great post – very helpful! I’ve just started rotating shoes this year and it really seems to work! I think I’m going to keep doing it.

    My only other piece of advice – when they get wet, put rolled up newspaper in them – it helps them dry much quicker!

  6. I rotate between 3 different types of shoes, and I track them in an excel training log. It can be annoying but its really worth it to know exactly how many miles are on each pair! I can usually get them to about 400 miles before I take them out of the rotation.

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