A woman running in the early morning on a trail near a bridge and river.

Are you wondering how many miles you can go in your running shoes? When is it time to replace them? Which signs means that it is time to invest in a new pair? 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. Midsoles provide support and cushionin to the foot and joints when you engage in high-impact activity. Runners are more prone to injury when the midsoles begin to break down, so it is important to keep a close eye on their condition. 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.
  • Cracks, tears, or gouges in the material.

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. If you start feeling pain after running, check to make sure your shoes are in good shape.

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