How Often Should You Replace Running Shoes

Nothing lasts forever, not even the highest quality running shoes. But how long does footwear typically last, and how often should you replace running shoes?

Research suggests running shoes show foam structural damage and cause about a 100% increase in plantar pressure after 300-450 mile runs [1]. That means, based on this research, if you’re running 20 miles a week, you’re looking at a lifespan of about four to six months.

It's not quite that simple, though, as mileage isn’t the only factor at play. The reality is that there's no single answer to the question ‘how often should you replace running shoes?’, as it depends on various factors including how often you run, your weight, the quality of your shoes, and the type of terrain you typically run on, to name a few.

So, how do you know when it's time to say goodbye to your current pair and buy yourself some new running shoes? Here are the common signs that your shoes are ready to move on to a better place, the risks of continuing to wear them, how to extend their lifespan, and tips for choosing the right athletic shoe for you.

Signs your shoes need replacing

The answer to ‘how often should you replace your running shoes?’ lies in recognizing when it's time for new ones. Here are the key signs to watch for.

Visual indicators of wear and tear

• Significant sole wear

Look at the soles of your shoes and check for noticeable flattening or uneven wear, especially in the heel and forefoot areas.

• Fading or crumbling midsole 

Look for visible wear in the form of creases, fading, or breakdown in the midsole, which indicate reduced cushioning.

• Holes or frayed edges

Inspect your shoes for structural damage caused by excessive wear like holes and frayed edges.

• Deformed structure

If the overall structure of the shoe seems deformed or compromised, it’s time for a replacement.

Feeling changes in comfort and support

• Increased discomfort

Notice any new discomfort or lack of cushioning during your runs.

• Unusual aches and pains

Pay attention to any new or worsening pains in your feet, knees, or hips. 

According to studies, as shoe cushioning degrades, runners may modify their running style and pattern to maintain consistent external loads, which can lead to discomfort and additional pain [2].

• Soft midsole

A midsole that feels overly soft or collapses easily is an indication of worn out footwear and diminished support.

• Changes in feel

If your shoes no longer feel as supportive or comfortable as they used to, it may be time to buy a new shoe. 

Keeping an eye out for these signs will help ensure you’re running in shoes that provide the comfort and support you need.

The impact of worn-out shoes

Running in worn out shoes can have significant negative effects on your performance and health. Here’s a detailed look at how an old shoe can impact your running.

How old shoes affect performance

• Reduced shock absorption

In old running shoes, the cushioning will eventually break down, losing its ability to absorb shock effectively. This means each impact with the ground is more jarring, putting extra strain on your muscles and joints.

• Decreased running efficiency

Worn out shoes often lead to less efficient running mechanics. The diminished cushioning and support force your body to work harder to maintain stability and absorb shock, which can result in slower run times and increased exertion levels.

• Adaptation in running patterns

As mentioned earlier, according to research, runners may modify their running form and patterns to compensate for the decreased cushioning in their shoes. This adjustment can impact overall comfort and performance, as the altered mechanics may lead to inefficiencies and increased muscle fatigue during runs [2].

Increased risk of injuries

• Higher impact forces

As shoes lose their cushioning and support and the impact forces on your feet and legs increase, the elevated impact can exacerbate stress on your joints and soft tissues, increasing the risk of running injury.

• Common injuries

Running in worn out shoes is associated with several common injuries:

• Knee issues

Inadequate cushioning and support can lead to increased stress on the knee joint, contributing to conditions like runner’s knee and general knee pain.

• Shin splints

Old running shoes that have degraded may fail to provide proper shock absorption, leading to shin splints, which cause pain along the front of the lower leg.

• Plantar fasciitis

The lack of adequate support and cushioning can strain the plantar fascia, a band of tissue running along the bottom of the foot, resulting in plantar fasciitis [3].

• Increased heel pad stresses

Research indicates that loss of midsole thickness in worn out shoes increases heel pad stresses. This heightened stress can contribute to discomfort and injuries, as the shoe no longer effectively absorbs and distributes impact forces [3].

Signs your shoes might be at fault

• New or worsened aches and pains

If you begin to experience new or increased pain in your feet, knees, or hips during or after runs, it could be due to worn out shoes that no longer provide adequate cushioning and support.

• Feeling of dead shoes

Shoes that feel less supportive or cushioned, often described as ‘dead,’ are a clear indicator that the cushioning material has degraded. This lack of support can lead to discomfort and ineffective shock absorption.

• Pain in both legs

If you notice pain or discomfort affecting both legs, it’s very likely that it's related to the general wear and tear of your shoes rather than isolated issues with your legs or running form [4].

Paying attention to these signs can not only help you determine when it’s time to  buy new running shoes, but more importantly prevent potential injuries, ensuring you continue to run comfortably and safely.

Maximizing your running shoes' lifespan

Keeping your running shoes in top shape can extend their life and ensure you get the most out of your investment. Here are some practical tips to help you maintain your shoes.

Tips for shoe care and maintenance

• Regularly check for wear patterns

Inspect the soles and tread of your shoes to identify uneven wear patterns. Pay close attention to the heels, toes, and sides. Uneven wear may indicate running gait or fit issues that need addressing. 

Early detection of wear allows for corrections before the damage worsens, preserving the integrity of your shoes.

• Alternate between multiple pairs

Rotating multiple pairs of shoes, ideally two or three, can significantly reduce repeated stress on the cushioning. Allowing the foam to recover between runs helps maintain its effectiveness. 

In addition, using different shoes can strengthen various muscles in your feet and legs, benefiting your overall running performance.

• Replace insoles regularly

Insoles compress over time and lose their supportive capacity. Regularly replacing insoles with fresh, supportive ones helps rejuvenate your shoes. 

Opt for antimicrobial insoles to prevent odor, or get custom insoles tailored to your foot strike and gait for added support.

• Clean shoes gently and thoroughly

Regular cleaning helps preserve your shoes by minimizing dirt buildup and bacteria growth. Hand wash the upper fabrics with mild soap and water, and use disinfectant wipes on insoles and footbeds. Avoid submerging shoes in water or using harsh chemicals.

• Store shoes in breathable conditions

Store your shoes in a dry, temperature-controlled environment. 

Use breathable mesh shoe bags instead of airtight plastic bags or small boxes. Avoid extreme temperatures, such as those in garages or car trunks, to protect the adhesives, foams, and fabrics.

• Be mindful of running surfaces

The type of running surface impacts your shoe's lifespan. Whenever possible, opt for softer surfaces like trails or tracks instead of abrasive concrete. Varying your running surfaces helps reduce cumulative damage and prolongs the life of your shoes.

Extend your run with durable and expertly supported running shoes

Choosing the right running shoe can make a big difference in your performance and comfort. Here’s why investing in durable, expertly supported running shoes, especially those with orthopedic features, can help you get the most out of your runs.

• Advanced support features

The best running shoes come with built-in orthotic insoles that support your arches, align your feet and body, and absorb shock from impacts. This support helps to prevent pain and injuries, making your runs smoother and more enjoyable.

• Quality soles

The soles of specialty running shoes are engineered for exceptional performance. They provide excellent shock absorption, traction, and durability, ensuring a stable and comfortable run on various surfaces. 

• Enhanced durability

Orthopedic running shoes are built to last, with high-quality materials and construction that withstand extensive use. This means your shoes can handle the demands of regular running workouts, keeping you supported and comfortable for longer.

• Customizable fit

The best orthopedic shoes have adjustable features like straps, laces, and stretch materials. These adjustments ensure a snug fit tailored to your foot’s shape, enhancing overall comfort and reducing the risk of blisters or discomfort.

• Variety of widths and roomy toe box

Specialty orthopedic brands often offer a range of widths, from Narrow to Extra Extra Wide, as well as a wide toe box, ensuring a perfect yet pressure-free fit for every foot. This customized fit prevents you from squeezing into ill-fitting shoes, which can cause issues over time.

Whether you're returning to running after a medical procedure or just in need of new gear, it's important to choose the right shoes. If you've undergone a knee replacement and are wondering if can you run after knee replacement, choosing shoes with proper support is vital. Moreover, understanding the differences between running shoes and walking shoes can significantly impact your decision, ensuring you select the best option for your specific activities. Lastly, if you're looking for more detailed guidance on selecting the perfect pair, exploring how to choose running shoes can provide comprehensive insights into finding shoes that cater to your unique running needs and goals.

Optimize your running experience with Orthofeet

Understanding when to replace your running shoes is crucial for maintaining comfort, performance, and injury prevention. Orthofeet’s range of specialized footwear, including orthopedic running shoes for men and orthopedic running shoes for women, is designed to meet these needs by providing advanced support and durability. Our arch support running shoes offer enhanced stability and cushioning, helping to align your stride and reduce impact forces. By choosing the right running shoes from Orthofeet, you ensure that your footwear not only supports your running goals but also promotes long-term foot health. 

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[1] R Verdejo, N.J Mills. Heel–Shoe Interactions and the Durability of EVA Foam Running-Shoe Midsoles. ScienceDirect. September, 2004. Accessed August 16, 2024. 
https://www.sciencedirect.com/science/article/abs/pii/S0021929003004858

 

[2] P. W. Kong , N. G. Candelaria, D. R. Smith. Running in New and Worn Shoes: A Comparison of Three Types of Cushioning Footwear. PubMed. September 18, 2008. Accessed August 13, 2024. 
https://pubmed.ncbi.nlm.nih.gov/18801775/

 

[3] Nurit Even-Tzur, Ety Weisz, Yifat Hirsch-Falk, Amit Gefen. Role of EVA Viscoelastic Properties in the Protective Performance of a Sport Shoe: Computational Studies. ResearchGate. February 2006. Accessed August 13, 2024.
https://www.researchgate.net/publication/6721639_Role_of_EVA_viscoelastic_properties_in_the_protective_performance_of_a_sport_shoe_Computational_studies

 

[4] Xiaole Sun,Wing-Kai Lam, Xini Zhang, Junqing Wang, Weijie Fu. Systematic Review of the Role of Footwear Constructions in Running Biomechanics: Implications for Running-Related Injury and Performance. PubMed Central. Feb 24, 2020. Accessed August 13, 2024. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039038/