Learn the common signs you need new running shoes.

(Feature photo by iStock.com/tbmphoto)

“You’ve been running in those shoes for how long?” An all-too-common thought by those of us who have worked at specialty running stores when a customer tells us how old their shoes are. But what are the signs you need new running shoes?

Your old running shoes might look great on the outside, especially if you run most of your miles on a treadmill or an indoor track. However, the structural support and cushioning wear down over time no matter the running surface. Running shoes with too many miles on them can lead to running inefficiencies and potential soreness and injuries.

Signs you need new running shoes may include anything from knee joint soreness to blisters. Even before physical symptoms manifest, there are a few ways you can determine whether it’s nearing time to retire your shoes.

Below are five tips on how to tell if your shoes are worn out, plus advice on how and why you should track the miles on your running shoes.

• 5 Signs You Need New Running Shoes
• How Many Miles Do Running Shoes Last?
• Should I Track the Miles on My Running Shoes?

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5 Signs You Need New Running Shoes

1. You can feel the ground more than usual.

When the cushioning has broken down in your running shoes, you may notice that you feel the ground more than usual. This can feel like constant pounding when you previously felt a cushioned landing. Eventually, you might experience soreness in your heels and the balls of your feet.

2. You have new joint soreness or pain.

Soreness or pain may or may not start in the balls of your feet. For some runners, the first sign that their running shoes are wearing down is in their lower back, knees, or shins. These areas absorb a lot of pressure when we run, which often respond with soreness or pain when the cushioning and structure of our shoes break down. When the shoe lacks the support it once did, your level of overpronation may increase, which can cause pain, particularly in the knees and shins.

3. You’re developing blisters.

New blisters and hot spots aren’t uncommon if you’re increasing the distance of your long runs, and the right moisture-wicking socks and anti-chafing cream can help with that. High humidity and running in rainy weather may also cause the occasional blister. However, if your mileage is consistent and conditions are typical, new blisters and hot spots are likely an indication that the structure of your shoes is breaking down, changing the way they fit your feet.

4. The tread is worn.

Look at the bottom of your running shoes. Is the tread noticeably worn down, maybe even flat or breaking through to the midsole material, around the forefoot? The middle of the sole might still have its normal grooves. When this area of your foot meets the ground, the pressure is more evenly distributed. Your foot pushes off from the ground for its next stride from the forefoot (ball of the foot), so pay attention to this area when assessing the tread.

5. The midsole bends easily.

Another test is to see if the shoe bends in half easily across the midsole, indicating a breakdown of the internal structure. A caveat with this one: some shoes on the market today are often made to be inherently flexible, so this test is best done as a comparison — what you remember about the shoe’s flexibility and structure in the midfoot and forefoot when it was new versus now.

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How Many Miles Do Running Shoes Last?

Just how long do running shoes last? A general rule of thumb is 300-500 miles. For minimalist and lightweight running shoes, it’s around 250-300 miles.

It’s worth noting that one person may begin to feel indicators that it’s time for new shoes at 350 miles, while another person may get 500 miles in the same model. There are many factors for this, including a person’s joint health (which may or may not correlate to age), their weight, their wear pattern in the shoe, and whether they run primarily on a treadmill or outdoors.

These mileage ranges are a great guide, but be sure to pay attention to the other signs and symptoms mentioned above.

Rotating between two or more pairs of running shoes can extend the lifespan.
Read more on the benefits of rotating running shoes.

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Should I Track the Miles on My Running Shoes?

It’s a good practice to track the miles you have on your running shoes. If you keep a training log, note the date you start running in your new shoes and keep track of the total mileage moving forward. Another option is to maintain a separate mile tracker just for your shoes, which is especially helpful if you run in two or three different pairs. Choose the paper-and-pen method or download an app like Runkeeper or Garmin Connect — both have shoe mileage tracking features.

As you get to know your body better, you’ll be able to gauge the number of miles you can generally run in your favorite running shoe. Having this knowledge will help you prevent soreness turning into an injury. It also helps in planning when to get new shoes before an upcoming race.

Whatever you do, don’t wait until the week before a race to buy new running shoes! If you know yours are toward the end of their lifespan and you plan to buy the same model, two weeks before the race should be enough time to break them in. If you’re switching to a completely different model, I recommend running in them for about a month leading up to your race.

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Not sure what types of running shoes are best for you? Learn how to find the right running shoe for your foot type.

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Disclaimer: This article is not intended to provide medical guidance. Before choosing to follow the running advice provided in this article, be sure to consult with your physician about your health and medical concerns. Running and exercising are done at your own risk, including any injuries or health issues you may encounter.

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