When Should I Get New Running Shoes? Top Signs to Look Out For!

Running is an excellent form of exercise that helps you stay fit and healthy. Having the right pair of running shoes is crucial to enjoying your run and preventing injury. However, how do you know when it’s time to replace your running shoes? In this article, we will discuss the top signs to look out for when deciding if you should get new running shoes.

How often should I replace my running shoes?

There is no exact answer to this question as it varies depending on multiple factors, such as the type of shoe and the individual’s running patterns. However, the general rule of thumb is to replace your running shoes every 300-500 miles. If you are a more casual runner, this might mean replacing your shoes every six to eight months. On the other hand, if you are a more serious runner that covers a lot of miles every week, you might need to replace your shoes every two to three months.

Top Signs that It’s Time to Get New Running Shoes

1. The soles are worn out.

When the soles of your running shoes start to wear out, it’s a clear sign that it’s time to replace them. The soles are the most critical part of running shoes, as they provide cushioning and support. As they wear out, you might feel less support, and in some cases, you might start developing pains in your joints. When you start noticing that the soles have flattened out or lost their treading, it’s time to replace your shoes.

2. Your feet hurt after running.

If you experience pain in your feet or any other part of your body after running, it might be a sign that your shoes are no longer providing adequate support. Running shoes wear out over time, and when they do, they no longer provide the necessary cushioning and support that your feet need.

3. You notice signs of wear and tear in the upper part of the shoe.

The upper part of your running shoes is the part that holds your foot in place as you run. If you notice that this part of your shoe is starting to wear out or tear, it’s another sign that you need to replace your shoes. A damaged upper part of your running shoes can cause your feet to move around more than it should, leading to blisters and other injuries.

4. Your shoes feel heavier than they used to be.

If your running shoes suddenly feel heavier than they used to be, it might be a sign that you need to replace them. As running shoes start to wear out, they become less lightweight, leading to a more challenging and less enjoyable run.

5. The shoes look old and out of shape.

If your running shoes look old and out of shape, it might be time to replace them. Running shoes are designed to look good and perform well, and as they age, they can start to look worn down and less appealing.

How Can I Make My Running Shoes Last Longer?

While it’s essential to keep track of how long you’ve been using your running shoes, there are things you can do to help them last longer. Here are some tips:

1. Have a dedicated pair of running shoes.

If you are a frequent runner, it’s best to have two pairs of running shoes that you can alternate. This will give each pair time to ‘rest’ between runs and will help them last longer.

2. Store your shoes correctly.

When you’re not using your running shoes, it’s best to store them in a cool, dry place. This will help prevent mold and bacteria from growing on the shoes, which can cause them to wear out faster.

3. Clean your shoes regularly.

Keeping your running shoes clean not only helps them look good, but it can also help them last longer. Dirt and mud can cause wear and tear on the shoes, leading to quicker breakdowns.

4. Use your shoes only for running.

While it might be tempting to wear your running shoes for other activities, it’s best to save them only for running. Using your running shoes for activities such as walking or hiking can cause unnecessary wear and tear, leading to a shorter lifespan for the shoes.


Getting new running shoes is an essential part of staying healthy and preventing injuries while enjoying your runs. Pay attention to the signs discussed in this article and replace your shoes when necessary. Also, follow the tips to help your running shoes last longer.

Common Questions and Answers

  • Q: How can I tell if my shoes are worn out?

    A: Look out for signs such as worn-out soles, noticeable wear and tear in the upper part of the shoe, and pain in your feet or other parts of your body after running.
  • Q: How often should I replace my running shoes if I’m an occasional runner?

    A: Occasional runners who run one to two times a week should replace their running shoes every six to eight months.
  • Q: Can I use my running shoes for other activities such as walking?

    A: While it might be tempting, it’s best to save running shoes only for running. Using them for other activities can cause unnecessary wear and tear, leading to a shorter lifespan for the shoes.


1. The Guardian (2018). The lifespan of a running shoe. Retrieved from https://www.theguardian.com/lifeandstyle/2018/feb/05/the-lifespan-of-a-running-shoe.

2. Verywellfit (2021). Signs You Need New Running Shoes. Retrieved from https://www.verywellfit.com/how-to-tell-if-your-running-shoes-are-worn-out-2911291.

3. Runner’s World (2021). How to Make Your Running Shoes Last Longer. Retrieved from https://www.runnersworld.com/gear/a20849280/how-to-make-your-running-shoes-last-longer/.

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