Running

As a general guide, many running shoes are replaced somewhere around 300–500 miles (roughly 500–800 km). But there isn't a magic number that applies to every runner or every shoe. Your running style, body weight, training surface, shoe construction and how often you wear them can all affect how quickly a pair wears out. Here's how to tell when your running shoes might need replacing — and how you can potentially help them last longer.

A commonly used guideline is:
Around 300–500 miles (500–800 km).

For some runners, a shoe may continue feeling comfortable beyond this point. Others may notice a significant change earlier.
Rather than treating mileage as an expiry date, use it as a reminder to start paying closer attention to how your shoes look and feel.
The condition of the shoe matters more than reaching one exact number.

That depends entirely on how much you run.
Two runners could buy exactly the same shoe on the same day and need to replace it at very different times.

                                          

Weekly running	300 miles	500 miles
5 miles/week	Around 60 weeks	Around 100 weeks
10 miles/week	Around 30 weeks	Around 50 weeks
15 miles/week	Around 20 weeks	Around 33 weeks
20 miles/week	Around 15 weeks	Around 25 weeks
30 miles/week	Around 10 weeks	Around 17 weeks

*These are simply mileage calculations — not guaranteed replacement dates.

A runner completing 20 miles every week will naturally accumulate wear much faster than someone running an occasional 5K.
That's why tracking mileage is generally more useful than counting months.

You don't need to keep a notebook beside the front door.

Many running apps and GPS platforms allow you to add your shoes to your profile and automatically assign mileage to them after each run.

Alternatively, keep a simple note on your phone.

For example:
ASICS Running Shoes
Started: 4 April
Current mileage: 185 miles


You don't need perfect accuracy.
Even an approximate figure is useful.
If you know you run roughly 15 miles per week and have been wearing the same shoes for six months, you can estimate that they've covered around 390 miles.

Not necessarily.
Different running shoes are designed with different priorities.

Daily trainers
Everyday running shoes generally aim to balance:
Cushioning + comfort + durability + versatility
They're designed to handle regular training mileage.

Race-day shoes
Performance and racing shoes may prioritise:
Low weight + responsiveness + speed
Some use specialised foams, plates and lightweight constructions designed around performance.
Because models vary significantly, don't assume every lightweight racing shoe will have the same lifespan as a durable everyday trainer.

Check the manufacturer's guidance for your specific shoe.

The cushioning feels different
A shoe that once felt comfortable and responsive may begin to feel noticeably flatter or less supportive.

The outsole is heavily worn

Look underneath your shoes.
Some outsole wear is completely normal, but extensive wear — particularly where the outsole has worn through — deserves attention.

The shoes feel uneven

Place them on a flat surface and look at them from behind.
If a shoe has become noticeably distorted or uneven compared with when it was new, it may be approaching the end of its useful running life.

The upper is damaged

Small cosmetic marks aren't usually a major concern.
Large tears, holes or structural damage are different.

Your foot moves more than it used to
Materials can change with repeated use. If a previously secure shoe suddenly feels noticeably loose, check its condition.

They simply don't feel like they used to
You know your shoes better than anyone.
If your regular running shoes suddenly feel noticeably different despite nothing else changing, inspect them carefully.