Nov | 25
Inspiration, Running Tips, Shoes & Gear

How Often Should You Replace Running Shoes?

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How do you know it is time to run to the store for new shoes?

Ever wonder when it is time to retire each variety of running shoe, whether they are lightweight, racing flats, support or trail running shoes? With so many options it can be hard to remember how long each type lasts and when it is time to visit your local running store to buy a new pair.

We hear this question all the time from runers, so we sat down with the Brooks biomechanics experts Stacy Steffen and Eric Rohr and got answers to all your shoe replacement questions, including how you can make your shoes last longer.

How many miles can a pair of running shoes take before they should be replaced?

A standard performance running shoe, such as the Trance or Adrenaline GTS, will typically last between 300-500 miles, whereas lightweight and minimal shoes, such as the PureProject collection, are built to last around 250-300 miles.  However, it is important to remember that this is a rough estimate.  Every person is going to vary on things such as: running style, type of terrain you run on, frequency, weight, duration, pace, and climate.  All of these things can cause a shoe to wear out at a different rate then the numbers provided above.

What should a runner look for to know when to replace his/her shoes? 

This is a challenging question because there are external signs one can look for to see if a shoe is worn out, but this method is not fool proof. Some worn out shoes look almost out-of-the-box new at 500 miles, others look destroyed. It should really come down to the runner and how they feel in their ride.

Getting past the visible signs of a shoe wearing out, some of the questions to think about would be:  Does the shoe feel “dead”? Are your legs more noticeably tired? Is the tiredness due to overtraining or a loss in shock absorption because the cushioning is breaking down? Is your foot sliding around on the midsole?  Signs of just feeling different may be an indication to replace your shoes.

Can injuries indicate the need for new shoes?

There is no scientific basis that clearly connects specific injuries to worn down shoes alone.  But, it is important to listen to your body. If things feel different think about how long you have had the shoe and if that could be part of the problem, or have you added miles, speed, etc.  Because these training factors can result in the same symptoms of a shoe wearing, it is challenging to know if it is the shoe or the training. The best solution is to get a new shoe and try it out, if pain and discomfort goes away, then transition your old shoes to yard shoes, if pain doesn’t go away rotate your old shoes with your new shoes (this will make both pairs last longer) and think about training etc.

Do you have any advice on how to make running shoes last longer?

Purchasing running shoes regularly can be quite expensive, but if your budget can permit it, rotating between a couple pairs of shoes can be quite beneficial. By doing so you allow the shoes to decompress and dry out between workouts. Running in the same shoe day after day without allowing the shoe to return to its current state, will wear out the midsole cushioning faster. Also, only using your shoes for running and not all exercise will also delay the breakdown of the cushioning and other materials.   Shoes are built for linear movements, doing different exercises will put shear forces on shoe that it was not designed for.

Thanks to Stacy and Eric for their guidance on when to retire a pair of running shoes. Holes through the bottom? Slower pace? How do you know when it is time to buy new running shoes?

About Kristen
Kristen has worked for Brooks since summer 2011 and is an addicted runner. She ran in the Big 10 conference for The Ohio State University where she recently finished her master’s degree in Communication. Kristen is now running half-marathons (with a PR of 1:18:41) and full marathons (2:45:46). Kristen is a 2012 Olympic Marathon Trials qualifier.
  1. Babs Mattes

    I just received a new pair of the Ghost 10. I had a pair that I just wore out, but after one day of wearing them, I have blisters on the back of my feet and I don’t remember this happening with my first pair. Any suggestions? My second pair are exactly the same as the first, except for the color. Thank you!

  2. Malcolm Truman

    Hello , I have a pair of Brooks Glycerin GTS which I bought in June 2016. I ran fairly regularly ( averaging 3 times a week between 6 -7km ) until Dec 2016. I then took a break from running throughout 2017 & Into early 2018, though regularly (3 times a week for 75 min sesions) wore these trainers on my cross trainer. I started running again this August and have slowly built upto 10k , 3 times a week , however last week I started having issues with my left tendon & am now wondering if my trainers have come to the end of their life ? They have only done @ 250 km worth of running but I did obviously use them for training on my cross trainer for more @ 18 months. Would using them for such activities also reduce the lifetime of these trainers ? When I run, it is exclusively on tarmac & gravel dirt racks. Any advice would be greatly appreciated thanks Malcolm

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