Running shoes don't last forever — use our calculator to know exactly when it's time to replace yours and avoid injuries caused by worn-out footwear.
Every mile you run leaves its mark on your shoes. Over time, the cushioning, support, and structure begin to break down — increasing the risk of discomfort and injury. The Running Shoe Life Calculator helps you stay ahead of this wear by estimating when your shoes are reaching the end of their optimal lifespan.
Most running shoes are designed to last between 300–500 miles (480–800 km) for road running and 500–600 miles (800–965 km) for trail shoes, but this can vary depending on factors such as surface, running style, and body weight. Use the table below to assess how far along you are in your shoe's lifecycle and decide whether you should continue using them, rotate them with another pair, or prepare to replace them.
| Mileage Range | Status | Recommendation |
|---|---|---|
| < 150 miles | Like new | Safe for regular training and races |
| 150–300 miles | Moderate wear | Monitor condition closely |
| 300–450 miles | Approaching limit | Rotate or prepare for replacement |
| > 450 miles | Worn out | Replace immediately |
Use this information alongside the calculator to plan your shoe replacements strategically. Replacing your shoes at the right time helps maintain comfort, protect your joints, and keep you running strong towards your next milestone.
Alternating between at least two pairs of running shoes can significantly extend their lifespan. This practice allows each pair ample time to decompress and dry out between runs, maintaining their cushioning and structural integrity for longer periods.
Avoid machine washing your running shoes as it can damage their material and structure. Instead, clean them gently with a soft brush and mild soap, focusing on removing dirt and debris. Always air-dry your shoes away from direct heat or sunlight and store them in a cool, dry place to prevent materials from breaking down prematurely.
Stick to the intended use of your running shoes. Road running shoes are designed for pavement and may wear down quickly on rough terrain, while trail running shoes are optimized for off-road conditions and may not provide the necessary support on hard surfaces. Using your shoes for their designed purpose will ensure they perform better and last longer.
Wearing shoes that fit properly can prevent uneven wear patterns and excessive stress on specific parts of the shoe. Ensure you're wearing the correct size and consider any orthotics or specific arch support you may need. A good fit contributes to the shoe's longevity by distributing wear more evenly.
Keep track of the mileage you've put on your shoes, as most have a lifespan of 300-500 miles (approximately 480-800 kilometres) for road running shoes and 500-600 miles (approximately 800-965 kilometres) for trail shoes. Regularly inspect your shoes for signs of wear, such as flattened cushioning, worn-out treads, or tears in the upper material. Early detection of wear can guide you in rotating or replacing your shoes before they lead to injuries.
By following these tips, you can enhance the durability of your running shoes, ensuring they provide the best support and protection for your running journey.