How many miles should running shoes last?
Once you find a truly outstanding pair of running shoes, it’s difficult not to fall in love with them. But this ain’t no marriage and a ‘til death do us part’ attitude might very well end up with your knees, back and PBs asking for a divorce!
But how do you really know when your shoes’ best days are behind them? Keeping track of the mileage you’ve put on a pair of shoes is one good way to do it but there are many factors that will affect your final tally.
To learn more, we spoke with two experts in the field of running shoe durability – Salomon running shoe testing specialists Mailys Drevon and Arnaud Deletraz – about how things like mileage, road surface, shoe composition, runner biometrics and more effect the longevity of your shoes.
How many miles do running shoes last?
All things being equal, the range for a typical pair of running shoes is between 500 to 800 kilometers (approximately 300 to 500 miles). However, runners of all shapes and sizes run with a wide variety of strides on lots of different types of terrain and in every type of weather imaginable. All these variables affect how much milage you should expect to get from your shoes.
Signs that running shoes need replacing
Beyond the number of kilometers you put on your shoes, one way of knowing when your shoes need replacing is to keep an eye out for visible wear and tear on the uppers. However if you run on smooth roads, a running track, or indoors on a treadmill these relatively gentle surfaces will often mean your shoes still look good when in fact, they’re dead. In fact, today’s best shoes are being designed and built with technical innovations that will keep your shoes’ uppers looking better for longer.
So for runners who log most of their miles under ‘gentle’ conditions, it’s important to pay attention to the feel of your shoe and be attentive to any changes in performance. Because these changes happen very gradually, they can sneak up on you without you noticing, especially if you’ve developed an unnatural love affair with your shoes. Don’t laugh! IFYKYK.
Examining the midsole can also tell you whether your shoes are beginning to near their life expectancy. Wrinkling in the foam is a clear indication that the foam is beginning to collapse so if you see these telltale wrinkles, it’s time to start asking yourself if your shoes are still performing as well as they should.
Another sure sign that your shoes need replacing is wear and tear on your outsole. As the lugs in your shoes begin to wear down, you’ll certainly begin to notice a loss of foothold, which is a big indicator that your shoes need to be replaced. And while loss of foothold might seem to be a symptom you can just deal with for a few hundred kilometers more, the fact is that it can lead to injury not only by causing you to lose your footing but by causing you to change your stride to accommodate the uncertain traction.
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How to track running shoe mileage effectively
Effectively tracking running shoe mileage is a critical way to know when it’s time to retire your faithful running shoes and prevent the injuries that can happen from using footwear that is long past its sell-by date. A quick web search will reveal loads of dedicated running apps and fitness trackers that allow you to input your shoe details and then log the distance they’ve covered. Some shoes even have built-in chips for mileage tracking, accessible via smartphone apps.
Looking for a solution that’s a bit more basic? You can always just use a simple spreadsheet on your phone or computer, or go full analog and use a notebook.
Regardless of the method you choose, to get the most accurate tracking you’ll want to note the shoe model and purchase date in addition to things like road surface, weather conditions, pace and other factors that might influence wear and tear.
Running shoe features that enhance durability
When running shoe designers consider the materials that go into the construction of a new shoe, they are well aware that there’s a huge challenge in trying to make a shoe that’s as light as possible, as durable as possible, and that’s also affordable. Getting two of these things right is do-able; nailing all three is a whole lot more elusive. Shoes designed to be as fast as possible on race day quite often sacrifice durability for speed. On the other hand, models designed for long distance and for training will prioritize durability with the added weight of heavier, more durable materials as the compromise.
Also keep in mind that there’s a world of difference between road shoes and trail shoes than simply a lugged outsole. Trail shoes are more heavily reinforced throughout the shoe to protect against the hazards found on rocky, technical trails.
With that in mind, here are a few features to search for if you’re looking for increased longevity:
- Durable outsoles made of high-abrasion rubber.
- Reinforced toe caps to protect against scuffs, specifically in trail running shoes.
- Midsoles made of EVA or TPU for lasting cushioning.
- Heel cups that provide support and prevent pronation help prevent uneven wear.
- Protective overlays to reinforce high-wear areas, especially in trail running shoes.
- Welded seams to eliminate weak points
- Rock plates to protect against sharp objects.
- Carbon rubber in high-impact zones to enhance longevity.
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How running surface affects the longevity of your running shoes
Clearly, the type of surface you run on will significantly impact the longevity of your shoe. Due to their abrasive nature, asphalt and concrete will accelerate the wear of your outsole.
Sand and grass are generally gentler, but sand can infiltrate the shoe and cause wear internally. Mud and water can also degrade materials, especially if shoes aren't cleaned and dried properly.
And while many trails can be soft and cruise-y, technical mountain trails can be particularly brutal with lots of sharp rocks and other debris, which can cause tears and punctures.
Treadmills, being the least abrasive, often prolong shoe life. However, even running on a treadmill will eventually compress the midsole, which reduces cushioning over time.
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How running style can affect running shoe wear and tear
Running style and gait profoundly influence shoe wear. The shoes of heel strikers often exhibit accelerated heel outsole degradation, while forefoot strikers stress the forefoot region.
Overpronation (excessive inward rolling of the foot) leads to increased wear on the medial side of the shoe. Supination (outward rolling of the foot) causes lateral wear.
A high-impact stride, regardless of foot strike, compresses midsole cushioning faster, and uneven gaits or leg length discrepancies can create asymmetrical wear patterns.
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How shoe rotation can extend the life of your running shoes
Using different pairs of shoes designed specifically for your different types of training – like using one pair for long distances and another pair for speed work – can extend the life of your shoes. Not only does this spread the mileage out over multiple pairs of shoes, this practice can also isolate wear patterns more clearly and signal differences in your stride and gait during different types of running.
Even rotating between multiple pairs of the same shoes will allow the midsole cushioning to fully recover between runs and gives your shoes time to completely dry before you use them again.
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How to maximize running shoe lifespan
The good news is that you can be proactive about extending the life of your shoes. For instance, after each run, gently clean off dirt and debris with a soft brush or cloth but be sure not to use harsh chemicals. Then air out your shoes to prevent moisture buildup, which degrades materials.
Loosen laces to maintain the shoe's shape and store shoes in a cool, dry place away from direct sunlight or extreme temperatures. Don't machine wash or dry your running shoes as this can damage adhesives and materials.
Finally, regularly inspect your shoes for wear, especially on the outsole and midsole, to get a complete understanding of their usage.
Benefits of maximizing the lifespan of your running shoes
Unfortunately, it’s not easy to send your running shoes off to that big running track in the sky without making a detrimental impact on the environment. But don’t let this push you into barefoot running just yet. Shoe brands like Salomon are working hard to come up with eco-friendly alternatives by using recycled materials to manufacture shoes, and in turn making shoe components that can be recycled.
In addition, just because your shoes are no longer fit for running doesn’t mean someone else won’t appreciate a fly pair of running shoes for walking to the corner store. Donating usable shoes is a great way to keep them out of the landfill a bit longer. Don’t know how to recycle your shoes ? Read our article.
At the end of the day, a great pair of running shoes is worth every penny you spend on them and making sure they live their lives to the fullest is not only good for your wallet, it’s also good for the environment. However it’s also important to recognize when it’s time to make the difficult decision to let your tried-and-true running partners go so that you’ll not only maximize your own performance, you’ll also avoid injury.
To find more tips and How To’s about running, check out our community running page.