How long do running shoes last?
The American Academy of Podiatric Sports Medicine says the typical running shoe should be replaced every 350–500 miles, with heavier runners and harder strikers nearer 350. Lightweight racing shoes with soft foams often last less.
| Weekly mileage | 350 mi shoe lasts | 500 mi shoe lasts | Pairs per year (425 mi) |
|---|---|---|---|
| 10 mi (16 km) | 35.0 weeks | 50.0 weeks | 1.2 |
| 15 mi (24 km) | 23.3 weeks | 33.3 weeks | 1.8 |
| 20 mi (32 km) | 17.5 weeks | 25.0 weeks | 2.4 |
| 25 mi (40 km) | 14.0 weeks | 20.0 weeks | 3.1 |
| 30 mi (48 km) | 11.7 weeks | 16.7 weeks | 3.7 |
| 40 mi (64 km) | 8.8 weeks | 12.5 weeks | 4.9 |
| 50 mi (80 km) | 7.0 weeks | 10.0 weeks | 6.1 |
| 60 mi (97 km) | 5.8 weeks | 8.3 weeks | 7.3 |
Signs it is time to replace your shoes
- Deep creases or compression lines in the midsole foam.
- Smooth or uneven outsole wear, especially at the heel or forefoot.
- The shoe feels flat, less springy, or twists more easily than when new.
- New aches in your feet, shins or knees that ease when you run in a fresher pair.
Does rotating shoes help?
Rotation spreads your mileage across pairs, so each lasts longer in calendar time, and alternating different models varies the loads on your body — a 2015 prospective study of recreational runners (Malisoux et al.) found a lower injury rate among those who used several pairs in parallel. Total miles per pair stay about the same.
Track your training load with the weekly mileage calculator.
Last reviewed: September 2026 · Health disclaimer