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How long should my running shoes last?

 

We get asked this question a lot and the stock answer is this: 300 to 600 miles. This depends on your weight, height, running style, surface you run on, the kind of shoe you have, tolerance for pain, etc. Over time the foam in the midsole of the shoe gets compressed and they lose that soft feeling they had when they were new. The shock absorption is also compromised because the foam is no longer doing it's main job which is absorbing the shock that gets transmitted to your legs, back, etc.

Some people can tell when they need new shoes because their legs always feel dead, their joints feel kind of creaky, and they can't recover as easily. Old injuries such as plantar fasciitis, shin splints, or hip and knee pain may also rear their ugly heads. Looking at the shoes, sometimes wrinkles in the midsole indicate excessive wear. If you have a whole lot of outsole wear you probably need a new pair of shoes. The outsoles in modern shoes are almost as durable as car tires so they are usually the last thing to go.

Using two pairs of shoes can add about 25% to their lives so if you normally replace a pair in three months you might actually now do it in four or five. Shoes tend to last longer when you let them rest and dry out between runs and it also allows the foam in the midsoles to fully recover.

Heat is tough on shoes. It can cause the glue to soften, the midsoles to flatten, and the shape to curl. Store your shoes in a cool, dry place, and don't leave them out in direct sunlight or next to a heat source. Moisture is also hard on running shoes so if they're soaked after a wet run loosen the laces, open the tongue, and remove the insoles to let them dry out. If you do need to clean them do it by hand with cold water, mild soap, and a soft brush. This is better than washing them in a washing machine but if you must put them in your machine be sure to wash them in cool water and NEVER, EVER dry them in the dryer! Just let them air dry slowly and they should be fine.