How Often Should You Replace Running Shoes? Signs to Watch

If you love running—or even just getting your steps in—your shoes are your most important piece of kit. But just like tyres on a car, running shoes wear out over time. And when they do, they can put your feet, ankles, knees, and hips at risk.

At The Foot & Lower Limb Clinic, we often see injuries that could have been prevented simply by replacing worn-out shoes. So, how long do they last, and how can you tell it’s time for a new pair?

The General Rule for Replacing Running Shoes

Most experts recommend replacing running shoes every 300–500 miles (480–800 km). For a regular runner, that’s roughly every 6–12 months.

However, the exact timing depends on:

• How often you run

• Your running style

• The type of terrain (road, trail, treadmill)

• The quality and make of your shoes

Signs It’s Time to Replace Your Running Shoes

1. Worn-Out Tread

If the grooves on the sole are smoothed down or uneven, your shoes can lose grip and stability.

2. Flattened Cushioning

When the midsole loses its bounce, you’ll feel less shock absorption—which can lead to sore joints.

3. New Aches and Pains

If you’re suddenly feeling foot, ankle, or knee pain after runs, worn-out shoes could be the cause.

4. Visible Damage

Holes, tears, or frayed fabric are obvious signs it’s time for a change.

5. They Feel Different

If your shoes feel flat, uncomfortable, or “dead” underfoot, trust your instincts—it’s time.

How to Make Running Shoes Last Longer

• Rotate between two pairs to let the cushioning recover between runs

• Only wear your running shoes for running (not daily errands)

• Store them somewhere cool and dry, away from direct sunlight

• Untie your laces before taking them off—don’t just pull them off by the heel

Why Fresh Shoes Matter

Good running shoes help absorb impact, guide your foot properly, and reduce strain on your muscles and joints. Holding on to worn-out shoes can lead to:

• Plantar fasciitis

• Shin splints

• Knee pain

• Stress fractures

Final Thoughts

Replacing your running shoes might feel like a chore, but it’s one of the simplest ways to protect your feet and keep you running comfortably.

If you’re not sure whether it’s time for a new pair—or you’re still getting pain even with fresh shoes—our team at The Foot & Lower Limb Clinic can check your gait, recommend supportive footwear, and help you run pain-free.