How to Tell If Running Shoes Are Worn Out
Running Shoe Wear Checker
Check your running shoes for signs of wear. Based on the signs you identify, we'll let you know if your shoes are worn out and need replacement.
Check Your Shoes
Select all signs you've observed in your running shoes:
How to Check
For best results:
- 1. Perform the flex test by bending the shoe
- 2. Check for uneven wear patterns on the sole
- 3. Press the midsole cushion with your thumb
- 4. Observe if the heel sits flat on a surface
Results
Your shoes are:
You’ve been logging miles every week. Your feet feel heavier than usual. Your knees ache after a short run. You think it’s just fatigue-until you look at your shoes. The sole is flat in the middle. The heel is leaning to one side. The upper is stretched out like an old sock. That’s not just your body talking. It’s your shoes screaming for help.
Why worn-out shoes matter more than you think
Running shoes don’t just lose their bounce. They lose their ability to protect you. Every step you take sends shock through your body. Good shoes absorb that. Worn-out shoes? They pass it straight to your joints. A 2023 study from the University of Queensland tracked 1,200 runners over 18 months. Those who ran more than 500 miles in the same pair had a 40% higher chance of developing plantar fasciitis, shin splints, or stress fractures compared to those who replaced shoes on time.
Your body doesn’t adapt to bad shoes. It just breaks down. And it doesn’t always warn you with sharp pain. Sometimes it’s just a dull ache that lingers longer after every run. That’s your cue.
Five clear signs your running shoes are done
- The tread is smooth or gone - Look at the outsole. If you can’t see the grooves anymore, especially under the heel or forefoot, you’re running on a slippery pancake. Rain or wet pavement turns a simple jog into a slip hazard.
- The midsole feels flat - Press your thumb into the foam under the heel. If it doesn’t bounce back, or if it feels like cardboard, the cushioning is gone. This isn’t about comfort-it’s about impact protection. EVA foam breaks down after 300-500 miles, even if the shoe looks fine.
- The heel leans sideways - Place the shoe on a flat surface. If the heel tilts inward or outward, the midsole has collapsed unevenly. That means your foot is rolling unnaturally with every step. Overpronation or supination isn’t caused by your gait-it’s caused by your shoes.
- The upper is stretched, cracked, or torn - The mesh or knit part around your foot should hug like a second skin. If it’s loose, sagging, or has holes near the toe box or laces, your foot is moving around inside. That causes blisters, hot spots, and instability.
- You feel every rock and crack - If you used to feel cushioned but now you’re counting every pebble on the trail, your midsole has lost its memory. It’s no longer rebounding. You’re running on the hard plastic plate underneath.
How many miles is too many?
Most manufacturers say 300-500 miles. That’s the average. But it’s not a magic number. Your weight, running style, and terrain change the math.
If you’re 200 pounds and run on concrete every morning, your shoes might die at 350 miles. If you’re 130 pounds and stick to soft trails, you might get 600. Track your mileage. Use a running app like Strava or Garmin. Write it down. Don’t guess.
Here’s a simple rule: If you run 20 miles a week, replace your shoes every 15-25 weeks. That’s about every 4-6 months. If you’re running 10 miles a week, you’ve got 8-12 months. But don’t wait. Check the shoes every month.
What about age? Can shoes expire even if you haven’t run in them?
Yes. Foam degrades over time-even in the closet. If you bought a pair two years ago and only ran in them twice, they’re still not safe. The chemicals in the midsole break down with exposure to air, heat, and humidity. A 2024 lab test by the Australian Institute of Sport found that shoes stored for 18+ months lost up to 25% of their shock absorption, even with zero mileage.
If you’ve got a spare pair sitting under your bed from last winter? Pitch it. Don’t use it as a backup. It’s not saving you-it’s risking you.
How to test your shoes at home
You don’t need a lab. Just use your hands and eyes.
- Flex test - Hold the shoe at the heel and toe. Bend it forward. It should flex where your foot bends-near the ball of the foot. If it bends in the middle, the midsole is broken down and can’t support your stride.
- Tilt test - Place the shoe on a table. Look at it from behind. The heel should sit flat. If it leans inward (overpronation) or outward (supination), the foam has collapsed.
- Thumb test - Press your thumb into the heel cushion. It should feel springy. If it’s mushy or doesn’t push back, it’s dead.
- Visual check - Turn the shoe over. Look for cracks in the rubber, uneven wear patterns, or separated seams.
Do this once a month. Keep your shoes in a cool, dry place. Don’t leave them in the trunk of your car or near a heater. Heat kills foam faster than miles.
What to do when your shoes are done
Don’t wait for pain. Don’t wait for a hole. Replace them before you hit 500 miles, or before they show any of the five signs above.
When you buy new ones:
- Go to a specialty running store. Let them watch you walk and run. Most offer free gait analysis.
- Bring your old shoes. The wear pattern tells them what support you need.
- Try them on at the end of the day. Your feet swell. Don’t buy shoes that feel tight in the morning.
- Buy two pairs. Rotate them. It extends the life of each pair and gives the foam time to recover between runs.
Don’t upgrade to the newest model just because it’s flashy. Stick to what works. If your last pair felt great and lasted 500 miles, find the same model-or one with the same cushioning level and arch support.
What not to do
Don’t use worn-out shoes for walking. They’re not safer just because you’re going slower. Your foot still hits the ground with 2-3 times your body weight.
Don’t donate them to charity. Most thrift stores won’t take them. And if they do, someone else might get hurt.
Don’t try to fix them with insoles. A $20 orthotic won’t bring back collapsed foam. It might even make your foot angle worse.
Don’t wait for a sale. Running shoes aren’t like jeans. You can’t stretch them out. Your body can’t stretch out the damage.
Final check: Is it time?
Ask yourself these three questions:
- Have I run more than 500 miles in these?
- Do they feel flat or hard underfoot?
- Have I noticed any new aches or pains that started after switching to these shoes?
If you answered yes to any of them-replace them. Now.
Your next run shouldn’t be a gamble. Your knees, ankles, and hips aren’t replaceable. Your shoes are.
How often should I replace my running shoes?
Most runners should replace their shoes every 300-500 miles. If you run 20 miles a week, that’s about every 4-6 months. But mileage isn’t the only factor. If your shoes feel flat, the tread is gone, or your heel leans sideways, replace them sooner-even if you haven’t hit 500 miles.
Can running shoes expire even if I haven’t worn them?
Yes. Foam midsoles degrade over time due to exposure to air, heat, and humidity. Shoes stored for more than 18 months-even unused-can lose up to 25% of their shock absorption. Don’t rely on old pairs sitting in your closet. They’re not safe backups.
Is it okay to use worn-out running shoes for walking?
No. Even when walking, your foot strikes the ground with 2-3 times your body weight. Worn-out shoes no longer absorb shock, so you’re still putting extra stress on your joints. Don’t risk injury just because you’re not running.
How do I know if my shoes are worn out if I don’t track mileage?
Look for these signs: smooth or missing tread, flat or mushy midsole, heel leaning sideways, stretched or torn upper, or feeling every rock and crack on the ground. Do the thumb test-press the heel cushion. If it doesn’t bounce back, it’s time to replace them.
Should I buy the same model when replacing my shoes?
If your current shoes felt good and lasted you 500 miles without injury, stick with the same model or one with similar cushioning and support. Don’t chase the newest release just because it’s trendy. What matters is fit, feel, and function-not marketing.
