How to Tell If Your Running Shoes Need to Be Replaced

Have you been running in the same pair of shoes for a while? Don’t just keep running in them as using worn-out shoes can cause discomfort and even injury. Here are a few telltale signs that make it easy to know when to replace your trusty pair pf shoes.

The total running mileage you can expect from your shoe will depend on the type of shoe you're wearing, as well as your personal biomechanics such as weight and foot-strike pattern. Additionally, there are many other factors affecting lifespan, including using them for activities other than running and exposure to the elements.

Generally, the lighter the shoe, the less wear you will get out of it. On our website, we break down road shoes into three main categories:

• Everyday Shoes: the most durable type, typically lasting about 500 to 1000 kilometres. These shoes tend to be heavier and usually feature a durable rubber outsole.

• Lightweight Shoes: intended for faster-paced workouts. They usually have less material and will typically last about 300 to 800 kilometres.

• Racing Shoes: designed for running fast. Materials have been stripped away to achieve the lightest possible weight. They typically last 150 to 500 kilometres.

The lifespan will also depend on you as a runner. A heavier runner may not get the maximum kilometres out of a pair of everyday shoes, due to the impact forces with each step being greater than a lighter runner.

The way your foot hits the ground also plays a role in a shoe's lifespan. For example, a heavy heel striker may compress the foam in their shoe faster than someone who lands on their forefoot, and an over-pronator may break down the support structures of a shoe more quickly.

Paying attention to your mileage is one of the best ways to know when your shoes are too old. If you’ve run 600km in your racing shoes, it’s most likely time to phase them out. However, there are also other signs that will give you a hint of when to shop for new shoes.

• The Shoe Feels "Dead" Underneath

If the shoe starts to feel “dead” underneath, it’s probably time for new shoes. As you put more kilometres into the shoes, their cushioning and rebound will decrease and they won’t feel like they did when they were new. The midsole will usually be the first part to wear down.

• There Are Creases in the Midsole

Another obvious sign of wear is horizontal or diagonal creasing in the foam section of your midsole. This can mean that after many kilometres of compression, the foam can no longer rebound back to its original shape after use.

• The Rubber on the Bottom Is Worn Down

Look at the middle and forefoot on the bottom of the shoe to check the wear of the outsole. If there are sections of rubber that are worn down so much that you can see the softer foam beneath, it is definitely time for new shoes. However, if you are a heel striker, then heavy wear on the heel is bound to happen and doesn’t necessarily indicate that the shoe is too old.

• Aches and Pains

If you suddenly develop minor but nagging discomforts in a particular pair of shoes, it's possible that your body is telling you that they've reached the end of their lifespan. Most commonly, runners begin to feel aches or fatigue in the knees, hips, feet, and Achilles.

• Injuries

If you continue running in old shoes beyond the onset of these nagging pains, injuries may develop. Iliotibial Band Syndrome (ITBS), Runner's Knee, shin splints, and Achilles tendonitis are common injuries caused by the misalignment of worn-out shoes.

Shop Our Injury, Relief, and Recovery Products

Replacing your running shoes regularly can keep you feeling strong and injury-free no matter where you run. If you think it’s time to replace your running shoes, check out our article on how to pick the best shoes. Or, for more specific recommendations, see our picks for the best shoes for beginners.

If you would like further assistance in selecting your new running shoes, contact our customer service team at 1800 959 970.