The Truth Behind Running Shoes: How Many Miles Should They Last?

Running shoes don’t last forever, but how do you know when it is time for a new pair? We look at how many miles you should run in your shoes, and how to know when they need replacing if you haven’t been counting miles 🏃‍♀️

Useful Links

Watch more on GTN...

Photos: © Triathlon / Getty Images

🎵 Music - licensed by Epidemic Sound / Artlist 🎵
3 Days in Kadikoy - Matt Large
Flow Downstream - Auxjack
RPM - Dusty Decks
Summer Let Down (Instrumental Version) - Superintendent McCupcakes

#gtn #triathlon #swimbikerun #swim #bike #run #running #runner #shoes

The Global Triathlon Network (GTN) is the world's biggest triathlon YouTube channel, with new videos every day! GTN is for anyone who loves triathlon: from seasoned triathletes to first-timers – and everyone in between!

With the help of our former pro and Olympic medal-winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:

- How to swim, bike, and run faster with expert knowledge
- Try our session ideas
- Investigations into wide-ranging topics
- The best triathlon bike tech and gear with pro-know-how
- In-depth, entertaining features from the heart of the sport
- Chat, opinion and interact with us across the channel and on social media!

Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete!

Welcome to the Global Triathlon Network.

Thanks to our sponsors:

Watch our sister channels:

[gtn]

How many miles do you run in your shoes before replacing them? 🏃‍♀

[philnguyen]

Tracking via strava makes it so much easier. Rotating between 5 pairs of runners also increases the longevity of each shoe

[ariftirtoaji]

Try A-B test of the old shoes vs new of the same type at store. Walk, if you can tolerate the difference, then carry on with the old pair. Do this after 600 km at every 100 km increment

[eagleironic]

Ha! I’ve started getting into replacing my shoes more regularly (well somewhat). I got in trouble with my coach
for using a pair that was way too old! Alas I didn’t know better, but now I do. Something that wasn’t mentioned in the video, which I think is quite useful is the “bend test’” Grab the heel of your runner and bend the toe the opposite way it would normally bend during running. If it gives easily, it’s probably time to think about a new pair. New pairs of shoes should not have any/or very little give in them went bent like this. This was taught to me by the lovely people at my local running shop.

[chrispotterfan]

I run in Shamma Warrior Sandals with 0 heeldrop, 0 cushioning and a super thin sole. Just let your feet do the work, they are build for running. Interestingly running injuries didn't decrease over time and we have the most hightech running shoes now. I always experienced issues with my knees, feet, legs etc. when wearing proper running shoes. Since I slowly swapped to the minimalistic sandals I started to be able to consistantly train. I'm glad I made the change.

[jobanski]

Casey naistat once commented on this. He suggested purchasing two of the same pairs of daily trainers, and switching between the two. That being said I have the limit to 450km, and keep track of the mileage on my garmin app.

[WadeEmmert]

Varies greatly depending on the shoe. I'll occasionally look at the shoe tread to see if it is too worn in places. And if the foam is dead it's probably time for new shoes. On the average though, I'll replace between 350-400 miles. With that said, life is too short to run in shoes you hate. I've replaced some after 150 miles.

[adrianh.aguilera]

I never knew these rules! I have been running with the same shoes for more than 10 years 😅 I am getting a new pair today because they went kaput and I was doing some research about the topic

[edwinduisburg]

As the video suggests there are so many variables due to unique case of every runner. Also, some shoes can last twice the milage under same conditions due to their rubber quality, midsole compound etc. I think its way to know for sure is ask to your own body how it feels after the run.

[TomGrievee]

I run in alphafly 90% of the time. I have a pair at 1300km, and a pair at 450km and they both still feel great. I can tell the difference between them, but the older pair are still excellent for slower runs and rainy days.

[edwardwilliammorris]

I have over 1200 miles on my novablast 1's, they are still fine and comfortable for ½ marathons and further . I ran 2 pairs of 1080v11's up 650 miles on each pair but they did feel like they had lost some suspension. If you still have tread left and are comfortable I don't see why 2000 miles isn't possible. ( For reference I'm 5"9 tall, 88kg and 55 years old and run every day so 200+ miles a month ) . I will run for as long as I can, currently average somewhere around 6.3 mph overall . 🏃‍♂️🏃‍♂️🏃‍♂️ps I really don't believe rotating shoes makes any difference, I tried running in the novablast 1's every day for a month and they where fine, but obviously if your shoes get soaked another pair is handy 👍

[Cookiet]

When my knees start to hurt is the sign I use to get some new shoes 😅

[dylanmorgan]

So my vans from high school with the duct tape upper and the hot glue midsole are bad?

[cuberoot]

I replace running shoes when feel a bit slippery running downhill. It takes around one and half year.

[iggalan]

Garmin Connect does allow to track usage for shoes, bikes, goggles or whatever equipment. I am mainly a trail runner, my Saucony Peregrine last over 1000 Km no problem, but Hoka Speegoats die after 700 Km. Race shoes last me a couple of years at 10 Km for Olympic triathlon plus some key trainings plus a few 10 Km, 21 Km races; I'm nowhere near 600 Km per year in races. For me the problem is that the mid-sole gets compress over time and when you loose much of the cushioning it has to be replaced, although if I wash them they look fine otherwise.

[ollie]

My current shoes are all brooks and on 575, 465, 91, 84 and 39 mile. The ones on 465 were a replacement for the ones on 575 and the 91 have replaced them as the main shoe. I use the older ones for shorter slower runs and rotate them all a bit to give them a rest inbetween which i think helps(only ever 1 run aweek). Its definately nearly time to stop using the 465 mile ones.

[danieltdp]

My last 4 running shoes lasted for around 1000km each. People ditch them too early IMO

[whysosalty]

I use Strava and Sports tracker to keep mileage log. But I have never got more than 350 miles from trainers and most don’t reach that. I average 250 miles from most trainers. I’m a big lad (100kg) and not a slow poke unless injured. So I cycle my trainers and have different ones for terrain, training and racing etc.

[dennisk]

Does walking use the same calculation? I'm recovering from an injury, and do a lot of walking...10 km a day. Do those add up the same as running?

[chrisstrider]

I have a shoe rotation and when they begin to lose performance I wear them casually