How Often to Change Running Shoes

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Last Updated on November 4, 2022 by admin

Finding the right pair of running shoes is not easy. Anyone who has ever had the experience of going through the process of shopping for one knows this. Consequently, after all the effort exerted on finding one, it can be hard to let them go, but you simply have to.

If you use your running shoes regularly, they will get worn out easily. When they do, you’d need to let them go and buy a new pair. Wearing worn-out running shoes can lead to serious injuries, which is why you need to learn how often to change running shoes.

Fortunately, that’s exactly what we seek to decipher today by listing the red flags that tell you when running shoes already need spa0fd-20nt. We’d also talk about whether or not you can have them repaired and what happens if you continue to wear worn-out running shoes.

Sure Signs That You Need New Running Shoes

Let’s start with the signs that you need to watch our for to know that your running shoes need to be replaced.

You have already run a lot of miles on it.

Any pair of running shoes that has high mileage is every dollar per mile already well spent. Sometimes, it’s better to just let go, especially if this length of miles traveled comes with other red flags.

You can feel pains you haven’t felt before.

While you will feel pain when breaking in a new pair of shoes, there shouldn’t be any after it has adjusted to the shape of your feet. When you start feeling pain, that indicates that you’re running shoes are nearing their retirement. This is caused by lack of absorption.

With all the weight you’ve put on your shoes repeatedly, the cushioning inside will have already deflated. For this reason, your feet will experience pain as if you’re wearing shoes that don’t offer any support.

Your running shoes simply looks worn.

The soles might be wearing out in the edges or other parts of your shoes depending on the way you run. What’s more, the threads on its cover might be getting torn. If your shoes are already falling apart, then you obviously need to get a new pair. It doesn’t get any clearer than that!

Can You Get Your Running Shoes Repaired?

We understand, though, that you want to save your favorite running shoes from falling apart, especially after all the tracks you’ve shared with each other. In addition, running shoes also aren’t cheap, and some of us just don’t have the means to shell out cash for a new pair.

While you won’t be able to do anything about the pain and the deflated cushioning (unless you get them repaired by a professional; even then, you won’t be able to get it back to its original level of comfort), what you can repair are those soles getting slowly stripped off. You can glue it back with adhesives like Shoe Goo, Freesole, Sof Sole Glue, and even Gorilla Glue.

To repair the soles of your running shoes, apply glue on to the problem area. Then, hold those parts together firmly until it is completely dried. Keep in mind, though, that this is not a permanent solution. You’re just prolonging the inevitable, which is the fact that you need to buy a new pair already.

Here’s another tip: twist your shoe. If it still feels firm, then your running shoes are still good to run several miles. If you were able to twist them easily, then it doesn’t offer the support your feet needs anymore, and you’d need to buy a new pair.

What Happens If You Don’t Change Your Running Shoes?

What happens if you just ignore the signs and continue to wear worn-out running shoes? After all, you can still run in them anyway, and your shoes probably still look good despite the worn-down look. Sad to say, it doesn’t depend on what your running shoes like on the outside. What’s important is what’s happening on the inside.

If your running shoes can’t pass the little twist test we’ve shared with you above anymore, then still using it would mean exposing your feet to injury. Every single time you use that pair to run, the chances of you getting injured goes up a notch.

Imagine it as driving a car with worn down tires. While you will still be able to use your car and get to your destination, the longer you use it, the more damage it will do the mechanism that controls the wheels. In the case of running shoes, that would be your precious feet.

How Often to Change Running Shoes

The sweet spot is changing your shoes every 450 miles. If you don’t count your miles, then changing your running shoes every six months is a good place to start. Although, this still depends on how often you use your shoes for running, as well as on the quality of your shoes, how you run, and your weight and height.

Truly, a lot of different factors are at play, which is why we have shared the red flags with you above to make the process a bit easier. If you’re really unsure whether you already need to replace your shoes or not, then you can ask a running expert or a very knowledgeable staff at your local running shoe specialty store for their opinion on the matter.

How to Keep Your Running Shoes in Good Condition

While we can’t do anything about your worn down shoes, there are some things that we can do to extend the life of the next pair. Here are some final tips that we’d like to share with you:

  • Don’t wear your running shoes for anything else but running. It can be tempting to use them casually, but resist the urge. You know which pair you can use while doing your chores? The old one.
  • Remove and put on your shoes properly. There’s a reason why we need to lace and unlace our shoes whenever we put them on and remove them. That’s because keeping the laces tightly on all the time even while your running shoes are not in use can stretch them out.
  • Switch between two pairs at a time. Nothing gets a pair of shoes worn out faster than using it in a solo operation. Allow your shoes to rest by getting another pair that you can switch it with

In doing this, you will be able to extend the lifespans of both of your shoes significantly. You will also never run out of shoes to wear if you have another pair still waiting to dry after it has been washed.


To end, we’d like to remind you to keep an eye on your running shoes every time you wear them. Notice any changes in the way they feel when you wear them, and watch out for the signs that we’ve listed above. We’re sure that with them, you will be able to determine how often to change running shoes. Good luck!