When to Replace Your Running Shoes

After a fresh start this New Year? Time to put your best foot forward.

A New Year means a fresh beginning. For runners, it also means that all of those miles you racked up in 2024 reset as of January 1st.

Instead of seeing this as a setback, think of it as a challenge to conquer. In 2025, there are new miles to cover, new trails to tame, new PBs to unlock, and exciting races to enjoy across the globe.

To help you on your way, it might be time to refresh your running wardrobe (and when to replace your running shoes). Whether you crushed mile after mile in 2024 or you’re completely new to running, nothing helps motivate you like a new pair of trainers.

Here’s what you need to know.

How Often Do I Need to Replace My Running Shoes?

Running shoes typically need to be replaced every 300-500 miles, but there’s no one-size-fits-all rule. Individual factors—from your running style to which specific shoes are worn—can impact their lifespan.

“For instance, if you are a pronator who tends to run on the inside edge of your foot, the sole in that area will wear down faster,” explains Jordan Matthews, a triathlete and triathlon coach.

Lightweight racing shoes tend to have a shorter lifespan, while sturdier models usually last longer. The surface you run on—whether tarmac or tracks—can also affect how quickly shoes wear out.

“The amount of running is also a major factor,” says Rhodri Whittaker, a runner and personal trainer at Absolute Body Solutions. “If you run a 5k once a week, a pair of shoes will last you a long time. However, if you're covering 50+ kilometers a week, it's only natural that your shoes will wear out more quickly.” He adds that many runners rotate shoes to match the demands of different workouts.

Is It Dangerous to Run in Worn-Out Shoes?

Yes, actually. Running on wet pavements or off-road in muddy fields with a worn-out grip can lead to accidents, muscle tears, or at the very least, embarrassing slips.

But it’s not just about taking a tumble.

“Running in worn-out shoes increases the risk of injury by reducing cushioning and support, which in turn heightens the stress on joints and muscles,” explains Rowan Clift, a training specialist at coaching app Freeletics. 

This happens because as the soles of your running shoes degrade and wear, they become uneven which can cause your gait to shift, straining ligaments and leading to issues like shin splints or tendonitis. 

“Discomfort from worn shoes further disrupts biomechanics, contributing to fatigue and elevating injury risk,” he adds.

While studies indicate that shoe type doesn’t conclusively prevent injuries, research, including findings in the British Journal of Sports Medicine, highlights the critical role of comfort in reducing injury risk.

What Are the Signs of Running Shoes Wear to Look Out For?

Signs you might need new shoes include, but might not be limited to:

New Aches and Pains

As runners, we’re always managing some injury—whether runner’s knee, shin splints, or tight hips. But if you start experiencing unexpected discomfort, such as tight calves or soreness in your ankles, knees, or hips, it could be a sign your shoes are no longer providing adequate support.

Stiffness

Heavily worn shoes often become stiff, which can lead to pain in the Achilles tendon. “If shoes no longer offer the support they once did this might become detrimental,” says Whittaker.

Worn Treads

Like car tires, the soles of your shoes wear down over time. “Check for thinning or uneven wear, which can affect load distribution during your stride, and reduce ankle support, leading to strain on your legs,” says Matthews.

General Wear

Look for physical wear patterns such as uneven wear on the outsole, a flattened or compressed midsole (which indicates lost cushioning), or thin, fraying material around the toe. “If the shoe feels less stable, this can signal compromised structure, especially for runners with gait imbalances,” Clift says.

Hot Spots and Blisters

“Randomly developing blisters on your heels, soles, or toes may indicate that the shoe is no longer fitting or cushioning your feet properly,” says Matthews. Even if your shoes look fine, do yourself a favour and swap them out. No one wants blisters every time they go for a jog.

Loss of Fit

An obvious one—if your shoes feel roomier than usual and you find yourself tightening the laces more, they may have lost elasticity and structure. It’s time to replace them.

Noticing one or more of these issues? It might be time to trade in for a new pair before the problem gets worse.

After all, you don’t want to be halfway through a long run when you realise your shoes no longer offer the support you need, forcing you to walk—or limp—all the way home…

What Do I Need to Look Out for When Buying New Running Shoes?

Whittaker recommends that serious runners who plan to log substantial mileage opt for a gait analysis at an independent running store. That way, you’ll learn exactly how you run and what habits or quirks need to be taken into account when choosing your shoes.

“If a gait analysis isn’t an option, most shoe brands provide guidance on the types of runs their shoes are designed for—whether it's race day, tempo runs, or trail running,” he says.

Once you find a shoe that works well for you and feels comfortable, it’s often best to stick with it. Cushioning

Generally, more cushioning means a higher shoe height, which can make it heavier and potentially less stable. “For beginners, a good starting point is to choose a daily trainer that is comfortable, supportive, and moderately cushioned for everyday easy miles,” says Matthews.

Purpose

Running shoes are tools, so choose one that’s fit for your purpose. If you’re jogging on a track, you’ll need different shoes than an off-road ultramarathon enthusiast. ”If you’re getting more serious about running, you might invest in a lighter, speed-focused shoe with plated technology designed to improve propulsion,” Matthews explains.

Utility

“For runners who follow a consistent routine in terms of distance, speed, and terrain, the benefits of owning multiple pairs of shoes may be limited,” says Whittaker. But if your training regimen varies, owning different shoes designed for specific workouts can be a valuable investment.

Lessons learned

“Consider what worked or didn’t with your old pair,” advises Clift. If you had more soreness or blisters, your shoes might have lacked cushioning or proper fit. If you overpronate (when your heel tilts inward) or supinate (when your heels tilt outward), you’ll need specific support. Having more than one pair can help extend the life of your shoes.

How Can I Make My Running Shoes Last Longer?

These days, trendy running shoes look great on the treadmill or in casual situations, but to make your running shoes last longer, leave them at home when you aren’t working out.

“Another tip to improve lifespan is to remove the insoles and stuff the shoes with newspaper when you aren’t wearing them,” says Clift. This helps the soles air out and the shoes keep their shape. “You might also want to rotate between multiple pairs to prevent excessive wear on any single pair​,” he adds. 

When it's time to dispose of them, consider recycling through programs like Nike's Reuse-A-Shoe. 

And remember, while it can be tough to say goodbye to a favourite pair of runners, each pair you wear out represents more miles conquered and more challenges won. Best of all, a worn-out pair of shoes means it’s time for something even better—a brand new pair.

Words by Tom Ward