Tips for Identifying Worn Out Shoes and Deciding When to Upgrade.
Updated: January 11, 2024
Do you feel like your shoes may be too old? Don't just keep using them till they're nothing more than loose thread and foam slivers. Running in worn-out shoes can cause discomfort and even injury. Here are a few telltale signs that make it easy to recognize when it's time to finally retire your trusty pair.
The total running mileage you should expect from your shoe will depend on the type of shoe you're wearing, as well as your personal biomechanics such as weight and foot-strike pattern. Of course, there are a variety of other factors that can affect lifespan. This can include using them for activities other than running and exposure to the elements.
As a general rule of thumb, the lighter the shoe, the less wear you'll get out of it. On our website, we break down road shoes into three main categories:
Everyday Shoes are the most durable type, typically lasting about 300 to 600 miles. These shoes tend to be on the heavier side and usually feature a durable rubber outsole.
Lightweight Shoes are intended for faster-paced workouts. They tend to have less material and will typically last about 200 to 500 miles.
For more information on how we categorize road shoes, check out our full article on Road Shoe Types.
How long your shoes last will also depend on you as a runner. A heavier runner may not get the full 500 miles out of a pair of everyday shoes, because the impact forces with each step are greater than a lighter runner.
The way your foot hits the ground also plays a part in a shoe's lifespan. For example, a heavy heel striker may compress the foam in their running shoe faster than someone who lands on their forefoot, and an over-pronator may break down the support structures of a shoe more quickly.
One of the best ways to know when your shoes are too old is to pay attention to your mileage; if you know you've put 400 miles on your racing flats, it's probably time to phase them out. However, there are also a few other signs that will give you a clue of when to start shopping for new shoes.
The midsole is usually the first part to wear down. Over time, your shoe won't offer as much cushioning or rebound as it did when it was new. If the shoe starts to feel "dead" underneath, it may be time for new shoes.
Horizontal or diagonal creasing in the foam section of your midsole is another sign of wear. This can mean that after miles and miles of compression, the foam is no longer able to rebound back to its original shape after use.
Look at the middle and forefoot on the bottom of the shoe to see if the outsole is worn through. If there are sections of rubber that are worn down enough that the softer foam beneath is visible, it is definitely time for new shoes. Although it's important to note, heavy wear on the heel is bound to happen if you are a heel striker and doesn't necessarily indicate that the shoe is too old.
If you suddenly develop minor but nagging discomforts in a particular pair of shoes, it's possible that your body is telling you that it's been long enough. Most commonly, runners begin to feel aches or fatigue in the knees, hips, feet, and Achilles.
If you continue running in old shoes after feeling these nagging pains, injuries may develop. Iliotibial Band Syndrome (ITBS), Runner's Knee, shin splints, and Achilles tendonitis are common injuries caused by the misalignment of worn-out shoes.
Replacing your running shoes regularly can keep you feeling good and injury-free no matter where you run. If you think it’s time to replace your running shoes, check out our article on how to pick the best shoes. Or, for more specific recommendations, see our picks for the best shoes for beginners. If you would like further assistance in selecting your new running shoes, contact our customer service team at 1.800.606.9598.
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