4 Signs It’s Time to Replace Your Running Shoes
Susan Hoff
August 25, 2020

Keep an eye out for these 4 signs that it's time to hang up and replace your old, trusty sneakers.

On a basic level, you want to try to replace your running shoes every 300-500 miles. You probably do not run all of that in one jaunt, so how do you know when you have run that far? Or, how do you know if you should replace them around the 300-mile mark or the 500-mile mark? Watch for the following four signs warning you that it is time to hang up the old, trusty sneakers and start looking for a new pair. 

1. Wear a Fitness Tracker

Whether you use a fitness watch or carry your phone with you while running, track your mileage. You can download free, easy-to-use apps on your phone that keep track of how long you run, how many calories you burn, and how fast your average mile is. Keep an eye out for your overall mileage. Once you reach 300 miles, start to think about purchasing a new pair. If you run about 20 miles a week, you will most likely have to replace your running shoes every four to six months. 

While downloading apps, you should also check out my article on other apps that help make exercise fun!

2. Be Aware of Any New Aches and Pains

If you are a regular runner, you will be used to the normal soreness or tightness after a run. For example, You may feel the hip flexors and calves tighten by the time you reach your cool down. This is normal and you can alleviate the soreness through some post-run stretching. However, if you notice any new or sharp pains in your ankles, knees, or hips, your joints might be screaming for a new pair of shoes. Also, the arches in your feet might complain and retaliate with soreness. It is amazing how much the padding and support from our shoes protect our joints. When they wear down, you will feel the difference. 

3. Check Your Treads and Inside Soles 

When the treads on your shoes wear down, they cannot properly keep up with your step. You know how well your shoes fit when you first bought them. They supported your feet and sprung you forward with vigor. If your feet feel loose or clunky in your shoes now, they might have stretched the support out. The more you wear your shoes, the more they will conform to your step and lose their padding. These worn down shoes are also more likely to cause you to roll an ankle and slow down your stride. 


Another way you can check if your shoes are worn out is to push your thumb into the midsole of the inside of your shoes. If the cushion stays where it is and no longer sponges down and springs up, then they have seen better days and no longer provide your feet with the support they once promised. 

4. Watch For Blisters

If your worn-in shoes all of a sudden start giving you blisters, they have altered their shape and no longer protect your feet in the way they should. New shoes can give you blisters, but once you wear them in, you should not notice any more blistering or burning. If you do, this means that the material has stretched out and now works against your toes and/or heels instead of with them.

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4 Signs It’s Time to Replace Your Running Shoes

Read Story
Susan Hoff
Read Story

On a basic level, you want to try to replace your running shoes every 300-500 miles. You probably do not run all of that in one jaunt, so how do you know when you have run that far? Or, how do you know if you should replace them around the 300-mile mark or the 500-mile mark? Watch for the following four signs warning you that it is time to hang up the old, trusty sneakers and start looking for a new pair. 

1. Wear a Fitness Tracker

Whether you use a fitness watch or carry your phone with you while running, track your mileage. You can download free, easy-to-use apps on your phone that keep track of how long you run, how many calories you burn, and how fast your average mile is. Keep an eye out for your overall mileage. Once you reach 300 miles, start to think about purchasing a new pair. If you run about 20 miles a week, you will most likely have to replace your running shoes every four to six months. 

While downloading apps, you should also check out my article on other apps that help make exercise fun!

2. Be Aware of Any New Aches and Pains

If you are a regular runner, you will be used to the normal soreness or tightness after a run. For example, You may feel the hip flexors and calves tighten by the time you reach your cool down. This is normal and you can alleviate the soreness through some post-run stretching. However, if you notice any new or sharp pains in your ankles, knees, or hips, your joints might be screaming for a new pair of shoes. Also, the arches in your feet might complain and retaliate with soreness. It is amazing how much the padding and support from our shoes protect our joints. When they wear down, you will feel the difference. 

3. Check Your Treads and Inside Soles 

When the treads on your shoes wear down, they cannot properly keep up with your step. You know how well your shoes fit when you first bought them. They supported your feet and sprung you forward with vigor. If your feet feel loose or clunky in your shoes now, they might have stretched the support out. The more you wear your shoes, the more they will conform to your step and lose their padding. These worn down shoes are also more likely to cause you to roll an ankle and slow down your stride. 


Another way you can check if your shoes are worn out is to push your thumb into the midsole of the inside of your shoes. If the cushion stays where it is and no longer sponges down and springs up, then they have seen better days and no longer provide your feet with the support they once promised. 

4. Watch For Blisters

If your worn-in shoes all of a sudden start giving you blisters, they have altered their shape and no longer protect your feet in the way they should. New shoes can give you blisters, but once you wear them in, you should not notice any more blistering or burning. If you do, this means that the material has stretched out and now works against your toes and/or heels instead of with them.

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