Are you wondering how many miles you can go in your running shoes? When is it time to replace them? Several factors play a role in determining a healthy mileage for your shoes because of the varying characteristics of different runners. Read on to find out when to effectively replace your shoes.


A general rule is to replace your running shoes after you run about 300-400 miles in them. However, different runners get varying amounts of mileage out of their shoes. If you are lighter, you will get more miles out of your shoes than a heavier runner. Runners who run more frequently will have to replace their shoes after fewer miles because the shoes have less time to decompress between runs.

The health of the midsole determines how many miles you can safely get out of your running shoes. Runners are more prone to injury when the midsoles begin to break down, so it's important to pay attention to your midsoles. Use the following tips to determine when your midsoles are overused:

  • You feel consistently fatigued or injured after runs.
  • Your shoes twist easily.
  • There are wrinkles in the fabric where the heel or ball of the foot goes.
  • Your shoes lean to one side when you set them on a flat surface.

Getting More

  • If you're hoping to get more than 400 miles out of your running shoes, you could do so by changing some of your running habits.
  • Rotate between two pairs of shoes to increase the decompressing time the midsoles get between runs.
  • Run on softer surfaces such as grass, dirt, or a track instead of cement and asphalt.
  • Keep a running log to help you find patterns of how your body feels in different running conditions.

Keeping a running log can be the key to determining when to replace your running shoes. Log your miles, conditions, and how your body feels after each run. Everyone is different, so this will help you notice patterns and discover your individualized running shoe mileage.

Sun & Ski will be here for you when you're ready to get your new men's running shoes or women's running shoes.