When to Replace Running Shoes (and How to Make Them Last)

Quick answer: Most running shoes last roughly 300 to 500 miles (about 480 to 800km). Replace them sooner if the midsole feels flat, the outsole is worn smooth or through to the foam, or you start getting aches you did not have before. Rotating two pairs and drying them properly will help them last longer.

Running shoes rarely fall apart in an obvious way. The upper can look almost new while the foam underneath has lost much of its bounce. That is why so many runners keep going in tired shoes far longer than they should. Here is how to tell when it is time for a new pair.

How long do running shoes last?

The usual guide is 300 to 500 miles. Where you land in that range depends on:

• Your weight and running style. Heavier runners and heavy heel strikers compress foam faster.
• The shoe. Lightweight racing shoes wear out sooner than cushioned daily trainers.
• Surfaces. Rough pavements and gravel wear outsoles faster than parks and tracks.
• How you look after them. Heat, washing machines and wearing them all day all shorten their life.

A running app or watch makes tracking easy. Many let you log which shoes you wore, so you can see the miles add up.

Signs your running shoes are worn out

• The midsole feels flat or hard. If the shoe no longer feels cushioned, or you can see deep compression creases in the foam along the sides, the cushioning is going.
• The outsole is worn smooth. Bald patches, especially at the heel or under the ball of the foot, or exposed midsole foam, mean less grip and less protection.
• Uneven wear. If the shoe tilts when you put it on a flat table, it is past its best.
• The heel counter has gone soft or the upper has torn, so your foot no longer feels held.
• New aches. Shin, knee or foot niggles that appear without any change to your training are often the first sign.

The press test

A quick check you can do at home: press your thumb firmly into the midsole from inside the shoe, then compare with a new pair in store. If the old shoe feels noticeably firmer or flatter, or the foam does not spring back, it is time to replace it.

How to make running shoes last longer

• Only run in them. Wearing running shoes for walking, work or the gym adds miles you do not count.
• Rotate two pairs. Foam recovers better with time between runs, and you get more total miles from both pairs.
• Undo the laces when taking them on and off, rather than levering the heel down.
• Dry them naturally. Remove the insoles, stuff them with newspaper and leave them at room temperature. Never on a radiator or in a tumble dryer.
• Skip the washing machine. Brush off mud once dry and clean with a soft brush and mild soapy water.
• Wear proper running socks to reduce friction inside the shoe.

Replacing like for like or trying something new?

If your last pair felt great, the newest version of the same model is usually the safest choice. If you have been getting niggles, it can be worth looking at a different level of cushioning or support. Our supportive running shoes range is a good starting point if you think you need more guidance, and our long-distance running shoes suit higher mileage.

Top picks from Central Sports

• Hoka Bondi 9 Men - Black/Black, £160.00 at time of writing. A max-cushion neutral shoe for runners clocking up big weekly miles.
• Hoka Clifton 10 Men - Black/White, £91.00 at time of writing. A popular neutral daily trainer and an easy like-for-like replacement.
• Brooks Ghost 16 Men, £108.00 at time of writing. Plush, neutral and a good choice as a second pair to rotate.
• Hoka Arahi 9 Women - Varsity Navy, £111.49 at time of writing. Lightweight stability if your old shoes wore heavily on the inside edge.
• Adidas Galaxy 8 Men - Black, £33.00 at time of writing. A low-cost option for gym work, so your running shoes are saved for running.
• Hilly Twin Skin Anklet Running Socks - White, £16.00 at time of writing. Running socks designed to reduce friction and blisters.

FAQs

How many miles do running shoes last?

Typically 300 to 500 miles. Lightweight racing shoes may last less; durable cushioned trainers can last at the upper end.

Can worn-out running shoes cause injuries?

They can contribute. Flattened foam and worn outsoles change how your foot lands and reduce shock absorption, and many runners notice new aches when their shoes are tired.

Should I wash running shoes in the washing machine?

We advise against it. The heat and tumbling can weaken glues and foams. Brush off dried mud and hand clean with mild soapy water instead.

Is it worth having two pairs of running shoes?

If you run three or more times a week, yes. Rotating gives the foam time to recover and spreads the wear.

Time for a new pair? Shop our full running shoes collection, including Hoka and On, with free UK delivery on orders over £65.

Related guides: How to Choose Running Shoes: A Beginner's Guide | Running for Beginners: Kit Checklist and a Simple 6-Week Plan