On my Reddit feed recently I came across one of those ‘ when to replace running shoes’ discussions. Running shoe manufacturers suggest replacing running shoes every 300-500 miles.

The discussion online which I found, suggested the number of variables which are included in the decision-making process is actually quite wide. Some people are keeping their shoes for much much longer than the manufacturer’s recommendations.

In the comments, there were people who had shoes for years or even covering 1000’s of miles. At the other end of the scale, some manufacturers’ shoes were falling apart at around 100 miles!

The experience differs from person to person and there is no one size fits all answer to the question. Here we look at some of the symptoms to look for before replacing your shoes, keeping track of the miles and maybe a bit of help in fining the best deals online.

What will determine when to replace running shoes?

There are many factors at play which affect how your shoes wear, including your weight, how your foot lands, if you are neutral, overpronate or underpronate, what surface you run on as well as of course, how often you run. Different brands and price brackets may also affect the durability of the shoes.

Running in shoes which need replacing can increase the risk of injury so to avoid this you really need to check them often. If you have started to feel some pain, despite Running regularly for a while, think about checking out those shoes and look for the signs of wear and tear described below.

If you’re regularly hitting the trails and exceeding 100km+ per month you could need to replace shoes every 6 months or less. If you just run the parkrun each week, a pair of shoes could easily last several years.

Some people choose a shoe rotation regime. This means having two or more pairs active at any given time. 

The theory behind this is twofold. Firstly, different shoes provide a different impact dynamic with each stride. Changing shoes for different runs provides a variety of foot striking absorption methods, thus reducing some of the repetition in running. The other reason for shoe rotation is it allows the shoe foam time to recover to its original thickness between runs. This would be especially relevant if you run every day. Keeping separate shoes for trail running and road running is also a good way of rotating, even if your trails are non technical and can be navigated in your road shoes.

Keeping a mileage log for your shoes is a good idea. If you are rotating then you will need to do this for each pair. The log will give you an idea when you are reaching the manufacturers recommended maximum and will provide another data point for knowing when the time is right to replace Running Shoes.

The anatomy of a pair of running shoes

To understand where to look out for wear and tear on a running shoe, you will need to know the basic anatomy. We have the outer sole, the midsole, the upper and the toe box.

• The Outer Sole – This is the bottom of the show that comes into contact with the surface.
• The Mid Sole – This is the section where the absorbent foam is located
• The Upper – This is essentially the bit that your foot sits in
• The Toe Box – This is the front of the shoe where your toes are

What wear signs to look for before replacing a pair of running shoes

Keeping a log of your shoes miles

It may only be a manufacturers recommendation to change shoes every 300-500 miles. That means many of us will be suspicious of the motives of those brands to keep us in new shoes. However, it is a fact that the foam doas degrade over time and use, so keeping an eye on the miles will help in the decision making process, especially when combined with other wear factors.

Midsole feeling soft and collapses under pressure or showing signs of creasing.

The midsole should bounce back when pressure is applied. A shoe that is worn out will show less shock absorbance than when it was new and the foam will not bounce back the same. You may see longitudinal creases in the foam in the side of the midsole.

The heel has become less supportive

Excessive or uneven heel wear in the outer sole can show that you underpronate or overpronate. Ensure you are wearing the correct type of shoe for your running form. Next time you replace your shoes ensure you go to a running shop to have your gait analysed.

A specialist running shop will undertake this exercise for free and recommend the correct shoes. Not only will this extend the life of your shoes it is a big factor in avoiding injuries. Trail running shoes tend to be all neutral as opposed to supportive one way or another. This is due to the uneven surfaces and differing impact positions of trail running.

One shoe has worn out asymmetrically in relation to the other

This is where the shoe wears unevenly across the surface of the shoe from one side to the other. Again this can be a sign of underpronation or overpronation and you should visit a store to get a correct fitting.

Your toe has worn through the toe box, ripping the shoe upper

This could be a sign that you are wearing the wrong size of shoe or the shoes are too narrow in the toe box, particularly if the sole is still showing little wear. 

Brands such as Hoka One One offer a wide fitting shoe in their range or alternatively you may need to go up a half size as it may be due to the width of your foot. A running shop can check the correct sizing of shoes as part of gait analysis.

The outer sole has worn through to the midsole

This is the most obvious sign of when to replace running shoes, when the sole wears down. The lugs or grip pattern on the bottom of the shoe will wear out over time. If they have worn quite evenly this is just a case of a pair of shoes which are worn out. Even if they have worn unevenly it is likely time to replace the shoes, just get your gait checked to ensure you are buying the correct fit.

The shoes no longer stand up straight when placed on a flat surface

When placed on a flat surface if your shoes do not sit straight this can be a sign that the sole has worn down.

When it is time to replace your running shoes, look at last years models

If your shoes are showing any of these signs, it may be time to replace them. It doesn’t need to cost a lot of money. You can often find the previous seasons shoes for a significant discount and in reality, there is little difference in performance in relation to the latest ones.

Golf manufacturers are notorious for introducing a new longer hitting driver each year. In reality for the average player it will not make any difference unless you are upgrading from one several years out of date. Running shoes, I think are the same.

I replace my shoes several times a year. I keep a log of my shoes for every run and have made a habit of replacing them at around 400 miles. At this point the outer sole is often worn completely at the impact points and some pairs are starting to have the odd split here and there. For the record I use Altra shoes for both Road and Trail and they are excellent.

I tend to buy the previous years model, as these are normally available at a significant discount over the current pair. Whenever I do change model year, I rarely notice the difference.

Sometimes you just don’t realise quite how worn your shoes are until you compare them to a new pair. Putting on a new pair of shoes is a wonderful feeling. The difference you feel in the foam at impact is really quite noticeable.