7 Signs That You Need a New Pair of Running Shoes

Like it or not, your running shoes are not gonna last forever. At some point, you’re gonna have to replace your running shoe. But how do you know if you need a new pair of running shoes?

Like you, I’ve been faced with the same question so I’ve read a few articles and asked a couple of professional runners within my peer and I was able to take away 7 signs that you need a new pair of running shoes.

To sum it up, you should replace your running shoes when they start to feel uncomfortable running on or when the outsoles are worn out to the point where you see parts of the shoe’s midsole.

Below, we will explore how often you should change your running shoes, how long do they last, the 7 signs that you need a new pair, as well tips on how to make them last longer.

How Often Should You Change Your Running Shoes?

There’s no standard timeline as to how often you should change your running shoes but as a general rule, change your running shoe when it starts to feel firm and uncomfortable or when the outsoles are worn through the midsole.

How Long Do Running Shoes Last?

According to expert, the lifespan of running shoes range around 300-500 miles or 480 to 800 kilometers but that varies from runner to runner. The running gait, running surface, and the overall build of the shoe influence its overall lifespan.

If you’re interested in knowing more about these factors, read our article detailing how long-running shoes last.

Personally, I’ve run 400 miles on my Brooks Adrenaline GTS 21 but I haven’t noticed any signs of wearing off or discomfort. I’m guessing they’ll probably reach up to 700 miles. If you’re interested in buying stability shoes, that is one I highly recommend. You can check the current price on Amazon because it’s always changing.

Why You Need To Change Your Running Shoes Regularly

Though old shoes may seem to work just fine despite the fact that they look beaten up, the real problem lies in the midsole of the shoe.

Running shoes are important in reducing the amount of impact that your feet, knees, and pelvis receive from repetitive ground and pound through their cushioning and other technologies. Without it, running shoes are just like any other shoes.

I made an article on the importance of running shoes, you can check it out after reading this article.

After some time, the midsole of the shoe gets compressed and all the other technologies that come with it will no longer provide the proper cushioning and support that they previously provided. This is why changing your running shoes regularly is important for your longevity in the sport.

7 Signs That You Need to Change Your Running Shoes

If you’re a beginner, you might not know when is the time to change your running shoes until their components start to fall apart. But not to worry, because there are 7 obvious signs that you need to change your running shoes.

#1: Worn out outsoles

It is normal for a running shoe’s outsole to start wearing off starting 300 miles. But when you start to see the bottom part of the midsole (usually white), that’s an indication that you need a new pair.

#2: The landing starts to feel firm

After many miles, the EVA foam of your shoe starts to compress and fails to give you the cushioning it once had. When it feels firmer on the landing than it used to, it is a sign that the midsole is worn out and the shoe needs changing. You can also tell visually by the wrinkles and the horizontal creases at the midsole of the shoe.

#3: The running shoe feels uncomfortable

Out of the box, your shoes usually feel soft and really comfortable. But after some time, the components of the shoe start deteriorating. That includes the cushioning inside and underfoot. When that happens, you will start to feel a different fit or develop blisters or burning sensations from running in them. This is a clear sign that you need to change your running shoes immediately.

#4: You develop body aches more quickly

When you start to feel body aches after a relatively easy run, that is a clear sign that the technologies present in the shoe have deteriorated. This is a clear sign that you need to start looking for a new pair of running shoes.

#5: Uneven wearing in the outsoles

The heel of running shoes is a very critical part of the performance of the shoe. It is the most common initial contact of middle to long-distance runners.

Because outsoles usually wear out last, worn-out outsoles on the heel indicate that the midsoles on the heel have also worn out. That’s why even if the rest of the outsole is fine, you still need to change your running shoes.

7 Tips To Make Your Running Shoes Last Longer

Replacing your running shoe is inevitable, but there are ways to make them last longer.

Tip #1: Create a running shoe rotation

Have at least 3 pairs of running shoes to switch up. A daily training shoe, a shoe for fast workouts, and a trail running shoe would be ideal.

If you don’t know what shoes to pick, check out Brooks Ghost 13 for your daily trainers, Brooks Hyperion Tempo for your speed workouts, and Salomon Sense Ride 4 for your trail running shoes. You can find a great deal on Amazon. They’re all good shoes, but make sure you check them out for yourselves before buying.

Tip #2: Use the right running shoe for your training

If you’re a long-distance runner, find a shoe that is fit for long-distance running like the ASICS GlideRide 2.

Tip #3: Only use them for running

Using your running shoe as casual wear may speed up the process of wearing. It is best that you use your running shoes only for running.

Tip #4: Air-dry your running shoes

If your shoes get wet, which they will often, never put them in the dryer or under the direct heat of the sun. Instead, you should air-dry them in a shaded area outdoor.

Tip #5: Clean them regularly

Don’t let dirt and mud stick to your shoe. Wipe them every after use and wash them with warm water and detergent every 2-3 weeks.

If you want to know how to wash your shoes the right way, I made a step-by-step guide for you. Check it out after you read this article.

Tip #6: Do not expose them to harmful elements

You should never leave your running shoe outdoor under the direct heat of the sun and rain. Always keep them inside the house or in a well-shaded area.

Tip #7: Choose the right shoes for you

Before you buy a running shoe, determine how you run, what terrain you usually run on, and how fast you’re going to do most of your runs so you can choose the right type of shoe.


While changing your running shoes every 500 miles is the industry standard, you may have to replace them sooner or longer.

Generally speaking, if you see a worn-out outsole or any of the 7 signs, it’s usually time to start looking for a new pair. However, if none of the signs existed, then you don’t need a new pair.

Nicho Mauricio

Running wasn't always my favorite sport. I was a CrossFit athlete and I loved every bit of it. But since the pandemic began, I was forced to stay away from the gym and train at home instead. Things got boring. That's when I decided to trail run with my friends. I instantly got hooked. So I started training and researching all things running. As a beginner, I want to buy only the best running gear and do only the best practices. This blog is where I share what I've learned in my journey and my experiences as a runner.

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