Running shoes should generally be replaced every 300 to 500 miles (approximately 480 to 800 kilometers). The exact timing depends on factors such as running frequency, distance, running surface, shoe type, and your body weight. For casual runners running fewer miles per week, shoes may last 8 to 12 months, while marathon trainers logging 40+ miles per week may need new shoes every 2 to 3 months. Warning signs to replace shoes include worn-out soles, flattened cushioning, joint pain, discomfort during runs, and visible wear and tear. Some experts recommend replacing running shoes every six months if running occasionally, regardless of mileage, because materials degrade over time. Detailed guidance includes:
- Casual runners (<10 miles/week): Replace shoes every 8-12 months.
- 5K or 10K runners (10-20 miles/week): Replace every 5-8 months.
- Half-marathon trainers (20-40 miles/week): Replace every 4-6 months.
- Marathon runners (40+ miles/week): Replace every 2-3 months.
- Midsole cushioning losing resilience is a key factor for replacement.
- Heavier runners or minimalist shoes may wear out faster.
- Tracking mileage using apps or noting purchase date helps timing replacements.
Overall, monitoring both mileage and physical signs on shoes and how the body feels is crucial to decide when to get new running shoes to avoid injury and maintain performance.
