When this assignment hit my inbox, my first thought was: I am 100 percent going to find out that I need to buy new running shoes. I jog a few times a week and haven’t replaced my Hoka Clifton 9’s since 2023. The chunky, cushioned sole that Hokas are known for has been flattened by months of trail running, and the bright neon yellow exterior has dimmed to a dull mustard.
But they do the job, and I’m a bit frugal, so I’ve stuck with them. But after speaking with a few sneaker experts, I learned I’m not doing myself any favors by holding onto beat-up gear. The more I use them, the greater my risk of an injury.
Here’s why it’s worth replacing your go-to kicks—and how to figure out when to do it.
What Is the Average Lifespan of Running Shoes?
The average running shoe is thought to last about 300 to 500 miles or five to eight months of regular use, but determining your shoe’s true lifespan is more complicated, says Daniel Shull, Run Research Manager at Brooks Running.
Many factors shorten or extend the longevity of your sneakers, including how often you wear them, the kind of terrain and weather you run in, and your stride and strike habits, says Shull.
“Every runner is different, and every shoe is different,” says Arianna L. Gianakos, a Yale Medicine orthopedic surgeon specializing in sports-related foot and ankle injuries.
Trekking through mud, gravel, and puddles can erode your footwear, as can working out in hot or frigid temperatures, says Susan L. Sokolowski, a professor of sports product design at the University of Oregon. She explains if you’re a heavy runner, meaning you land on your foot hard, the foam in the middle of your shoe will break down faster. And if your foot rolls inward or outward, you can wear out a part of your shoe that isn’t built for regular impact, such as the edges or outsole, speeding up your need for a new pair, she adds.
Different Materials Can Affect How Long Sneakers Last
It’s less clear how sneakers’ textiles impact their lifespan. Thin rubber and soft foams that used to deteriorate faster in the past now hold up much longer due to fancy features like traction and abrasion resistance, which refers to the ability to prevent the shoe from slipping and how well the outsole wards off wear and tear, respectively, says Shull. “As technology improves, it’s getting more difficult to decipher between what types of shoes have more longevity,” he says.
We do know that the more you wear a shoe, whatever the brand, the faster it’ll degrade, Sokolowski says.
For example, I don’t merely wear my Hokas when I jog. I also wear them when I recreationally hike, bike, and walk my dog all over town. So, while I’d love to think my running shoes last a year, they probably give out much sooner.
Why It’s Important to Replace Running Shoes
When your foot slams onto the ground, your shoe acts as a buffer and absorbs some of the force hitting your foot and ankle, Gianakos says. According to a 2023 review published in Exercise Science and Sports Reviews, shoes influence how your foot interacts with the ground, impacting your performance, speed, comfort levels, and risk of sustaining an injury.
If your sneaker no longer provides the support and cushioning your feet need, you can hurt the joints, tendons, and ligaments in your feet, ankles, and even upper leg, says Gianakos. You can run (pun intended) into a whole host of injuries like plantar fasciitis, tendonitis, stress fractures, and shin splints, she adds.
You may get pain in the ball of your foot (or metatarsalgia), patellofemoral pain syndrome, which causes pain around the kneecap, or iliotibial (IT) band syndrome, a condition that causes pain near the outside of your knee. Blisters or calluses are another side effect of ill-fitting shoes.
The takeaway is simple: “Comfortable, supportive running sneakers are critical for overall foot and ankle health and injury prevention,” says Gianakos.
Perhaps the most convincing reason to retire a beat-up pair? Having comfortable, supportive shoes on your feet will make your miles less grueling and more enjoyable, says Shull.
Signs It’s Time to Replace Your Running Shoes
The most obvious clue you’re due for a trip to the shoe store is if the tread on the bottom of your shoe is smooth and flat, says Gianakos. Another sign is if there’s noticeable fraying at the toe or heel of your shoe. You can also try twisting your sneaker to see how flexible it is; if it twists easily—particularly if the shoe was sturdy when you bought it—it may be worn out, she says.
Many runners can tell that their shoes are done for when they feel less responsive or cushioned, says Sokolowski. “You may feel like you have less ‘pep in your step,’ or your legs feel more tired or sore after a run because the cushioning is not as fresh,” she says. If the midsole begins to feel firmer when you trot, the foam may have kicked the bucket, says Shull.
So, do a body scan next time you’re out on the trail. Do you notice any foot or ankle aches and knee pains? What about burning sensations on the sole of your foot? How about blisters or calluses? Any of these symptoms may indicate your shoes are shot, says Gianakos.
How to Extend the Life of Your Favorite Pair of Sneaks
First, be mindful of how you store your shoes. You want to keep them in a clean, dry location to prevent mold from growing, says Sokolowski. And don’t store them in a hot, sunny car—UV exposure and heat can cause them to dry out and crack, she adds.
Gianakos recommends having (at least) two pairs of sneakers. That way, you can occasionally switch them out to slow the wear and tear. Another tip: have different sneakers for running in different environments—like “a trail shoe, a road shoe, and even a race day shoe,” says Sokolowski.
And save your running shoes for running only. “The time and amount of steps put on your shoes by walking, standing, and running errands all count towards how long they’ll last,” says Shull.
For all your other day-to-day activities and workouts, it’s best to throw on another pair of sneakers so your go-to pair can breathe and decompress between workouts. “Just as runners need recovery, so do our shoes,” says Shull.
With that said, I’m lacing up my Hokas and taking them on their final excursion: to the shoe store, where they will meet their successor, another pair that will also be worn to death.
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