How Long Do Running Shoes Last?
It can be very confusing to figure out when you need a new pair of running shoes. Especially if you haven't been keeping track of the miles. Keep reading and learn how long your new pair of shoes will last with constant use.
Your running gait, how often you run, and where you run all matter. If you wear the same shoes you've always had, they may wear out faster. Small changes in how shoes feel can signal it's time for a new pair.
Get ready to learn simple clues for shoe lifespan.
How Many Miles Do Running Shoes Last?
Generally, running shoes are designed to last between 300-500 miles. This means if you run 20 miles per week, you can expect to need new shoes every 15 to 25 weeks. The actual mileage your shoes can withstand varies based on several factors, such as running style and weight.
Signs that your shoes are reaching the end of their life include noticeable wear and tear on the outsoles and midsoles, which will start to degrade over time.
Road running shoes often show this earlier than those used for less abrasive surfaces. To maintain your running performance and prevent injury, it's wise to replace your running shoes once your shoes reach the higher end of their mileage limit.
Read related article: Can You Waterproof Mesh Running Shoes?
Factors That Affect The Lifespan Of Running Shoes
Frequency And Intensity Of Use
While between 300 miles and 500 miles are typical benchmarks for running shoe longevity, frequent long runs or high-intensity workouts might expedite the need for new shoes.
High-impact running styles, particularly for those who are heavier or have a less efficient gait, can compress and wear out the cushioning faster than average. Regular usage affects the internal structure of the shoes, reducing their ability to absorb shock and support your feet properly.
Running Surfaces
Different running surfaces can also influence how quickly your shoes break down. Trail running, with its uneven and rough terrain, may lead to quicker wear-and-tear compared to the consistent, smoother surface of a treadmill.
Shoes used primarily on asphalt or concrete, where the impact is greater, might show exterior degradation sooner, particularly in the sole and upper mesh.
Climate And Weather Conditions
The lifespan of your running shoes is also susceptible to the climate and weather conditions they are exposed to. Extreme temperatures, wet conditions, and excessive moisture can all affect the materials in your shoes, causing them to break down at a faster rate.
Wet running conditions, for example, can soften the glue and materials, reducing the overall support of the shoes.
Shoe Quality And Construction
Finally, not all running shoes are created equal. The durability and design of your shoe play crucial roles in its lifespan. Higher quality shoes often have more durable materials and construction, which can withstand the demands placed upon them better.
While new running shoes won't show immediate signs of wear, the type of materials, the quality of the construction, and the design aspects like the stitching and cushioning systems all contribute to how long your shoes will last.
Read related article: How To Break In Running Shoes - 4 Different Ways You Can Try
4 Signs You Need To Replace Your Running Shoes
In general, you are to notice several signs that will tell if you need to replace your running shoes every time.
Wear Patterns On The Sole
Observing the patterns of wear on the sole of your running shoes can provide a clear indicator that it might be time to replace your shoes. Uneven wear can affect the stability of the shoes, leading to potential injury.
Look for areas of the sole that have worn down much more than others. This is especially true for lightweight shoes with materials that are less resistant to abrasion. If you notice that the treads on the sole are significantly smoothed out, consider it a sign to invest in a new pair.
Decreased Cushioning And Support
Over time, worn-out running shoes will lose the cushioning and support they originally provided. As you wear your shoes every day, the materials, particularly your shoe's midsole, will start to compress.
This compression is normal but means your shoes aren't made to last forever. When you start to feel the ground more than usual during your runs, or the shoes don't feel as comfortable as they once did, it's likely time for a new pair.
Visible Damage Or Wear And Tear
Physical signs of damage or significant wear and tear are telling clues that your running shoes are reaching the end of their road. Shoes will wear and eventually need replacement, and factors like the surrounding environment or the way you run can accelerate this process prematurely.
When the mesh upper starts fraying, or there are holes and splits in the shoe, you should consider replacing your shoes to maintain optimal performance and foot protection.
Read related article: What Are Shoe Trees and Why You Need Them
Nagging Aches And Pains
An often-overlooked sign that your running shoes need replacing is the onset of nagging aches and pains in your legs, feet, or back. This discomfort can be a direct result of insufficient support from your footwear.
If you experience consistent pain after running that wasn't present before, it could be due to the diminished shock absorption and support in your worn-out running shoes. Paying attention to your body's signals can help you determine whether it's time for a new pair of running shoes.
Tips to Extend the Lifespan of Your Running Shoes
- Rotate Your Shoes: Running with different pairs of shoes can extend the life of each. By not wearing the same pair every day, you allow them to decompress and dry out between runs.
- Proper Storage: Keep your shoes in a cool, dry place to prevent the materials from breaking down prematurely. Avoid leaving them in extreme temperatures, which can make the shoes break down faster.
- Use for Intended Purpose: Use your running shoes exclusively for running. When they're not subjected to walking or other day-to-day activities, the shoes would last significantly longer due to reduced wear.
- Clean Gently: If your shoes get dirty, clean them with mild soap and a soft brush or cloth. This will help keep your shoes in good condition without compromising the material integrity.
- Dry Properly: Should your shoes become wet, let them air dry away from direct heat sources. Stuffing them with newspaper can help to absorb moisture and maintain their shape.
- Invest in Quality Socks: Wearing quality socks can reduce the internal wear and tear on your shoes, plus it keeps your shoes fresher—extending their usable life.
- Monitor Wear: Regularly check your shoes for signs of wear so you can address issues before they contribute to a complete breakdown. This can make your shoes last longer than usual.
- Be Mindful of Weight: If you're heavier, be aware that your shoes may wear out faster. Choose a shoe designed for greater support and durability to extend the lifespan of your favorite pair.
- Invest In High Quality Water And Stain Repellent Spray: While this may not extend your shoe's sole lifespan, it can protect the upper mesh and other materials from moisture and stains, preserving the overall look of your shoes.
Read related article: How To Choose Running Shoes for Beginners - 2024 Shoe Guide
Closing Thoughts
As they say, "Treat your running shoes with respect, and they will treat you well." Running shoes are a significant investment and require proper care to make them last. By following these tips, you can extend the lifespan of your running shoes and ensure that you get the most out of each pair.
And when it's time for a new pair, don't hesitate to replace them for the sake of your feet and overall running performance. Your body will thank you, and you'll be back on the road in no time with a fresh pair of kicks.
Also, make sure to invest in cleaning products and other accessories that can help maintain the quality of your running shoes.
Check out Stone and Clark's Sneaker Cleaning Kit for a complete solution to keeping your shoes looking like new.
