When to Replace Running Shoes: Signs, Timeline, and What Happens If You Don't

Running shoes are built to last, but they don’t last forever. Running shoes, specialized footwear designed to absorb impact and support foot motion during running. Also known as athletic running footwear, they’re engineered to protect your joints and keep you moving—until the cushioning breaks down. Most runners don’t realize their shoes have lost their effectiveness until they start feeling pain. That’s too late. The truth? Your shoes are worn out long before they look it.

The average runner needs new shoes every 300 to 500 miles. That’s about 3 to 6 months if you run 20 miles a week. But mileage isn’t the only clue. Look at the midsole—the foam between your foot and the ground. If it’s flat, cracked, or feels squishy instead of springy, it’s done. Check the outsole too. If the tread is smooth or the rubber is peeling off the heel, you’re losing grip and stability. And don’t forget the upper. If the mesh is stretched, the heel slips, or the laces won’t hold, your foot isn’t secure. All of these are signs your shoes are no longer protecting you.

Wearing worn-out shoes doesn’t just make runs uncomfortable—it increases your risk of injury. Studies show runners with old shoes are more likely to develop plantar fasciitis, shin splints, and knee pain. Why? Because the shock absorption is gone. Your body absorbs the impact instead. That’s why runners over 40, who naturally lose some cushioning in their feet, need to be even more careful. Running injury prevention, the practice of avoiding common overuse injuries through proper gear, form, and recovery starts with replacing shoes on time. It’s not about spending money—it’s about keeping yourself running longer.

You don’t need to guess. Keep a log. Write down when you bought your shoes and how many miles you’ve logged. Some apps do this for you. Or just mark the date on the shoe with a Sharpie. When you hit 400 miles, start looking for a new pair. Try them on with the socks you run in. Walk around the store. If they feel different from your old ones, that’s a good sign—they still have life left.

And if you’ve been running in the same pair for over a year? You’re already overdue. Even if they look fine, the foam breaks down from time, not just use. Heat, moisture, and sitting in your closet all wear them out. Don’t wait for pain to tell you it’s time. Listen to your body before it screams.

Below, you’ll find real stories and facts from runners who learned the hard way—and the ones who got it right. From how Hoka’s cushioning changes over time to why wearing shoes half a size too big makes things worse, these posts give you the no-nonsense truth about keeping your feet safe and your runs smooth.