When to Buy New Running Shoes

WHEN TO BUY NEW RUNNING SHOES

Most experts and running shoe brands recommend getting new running shoes after 300 to 500 miles. For the average runner, this could mean new running shoes every 3 to 6 months. However, this can vary a lot depending on your training frequency. 

For example, someone running 30 miles per week may need new running shoes in as little as 2 to 4 months. Someone running 5 miles a week might only need new running shoes every 1 to 2 years.

That is a great rule of thumb for determining when to buy new running shoes. However, it’s not an exact science, as every runner and training routine is different. 

Other factors that could shorten or lengthen the lifespan of your running shoes include: 

• Terrain: If your shoes are not designed for the type of surface (trail, road, or hybrid), they will wear out faster. For more options, discover our trail running shoes for men and women.

• Build: Taller, broader, and heavier runners can put more pressure on their shoes, which leads to faster wear and tear.

• Running Style: How your foot strikes the ground can have a significant impact on your shoe, especially if it’s not designed for your running style. Having the right support will help ensure that your running shoes last longer.

For help finding shoes that give you the right support, check out our podiatrist-recommended shoes for men and women.

HOW TO SPOT WHEN YOU NEED NEW RUNNING SHOES

Besides factors such as terrain, running style, training frequency, and build, the difference between 300 and 500 miles is considerable. Instead of just relying on this general rule, it’s important to know how to spot shoes that are old, worn, and ready to be replaced.

What are the tell-tale signs that you need new running shoes?

THE MIDSOLES FEEL TOO TOUGH OR TOO SOFT

The midsole of your shoes should feel a little spongy or springy when you press your thumb into it. This cushioning is designed to absorb shock and protect your joints as you run. If the midsole feels tough or collapses too easily under pressure, it might be time to get new running shoes.

THE TREADS ARE WORN

The treads are the bottom of the shoes or the parts that touch the ground. Although different shoes will have different tread patterns based on the terrain they’re designed for, their main purpose is to provide the right level of grip while you run. If you feel that you’re lacking in grip or can see that the treads on the bottom of your shoes are worn or faded, you need new running shoes.

YOU FEEL NEW PAINS AFTER A RUN

It’s common to feel a little bit stiff or sore after a run, especially if you’re new to the sport. But if you’re experiencing new pains in your feet, hips, or knees, this could be a sign that your shoes are no longer providing the support that you need.

Pain could also indicate that your shoes are not the right fit. For more information about finding the best fit for your feet, check out our FootShape™ Fits.

THEY LOOK OLD AND TIRED

It may sound simple, but you would be surprised how many runners keep going even when their shoes look like they need replacing. We’re not talking about dirt here, but look out for things like loose stitching, stretched-out heels, and frayed or separated materials. 

PUT YOUR BEST FOOT FORWARD WITH NEW RUNNING SHOES

Finding the right shoes for your running style and training regimen is key to making them last.  Explore our selection of everyday running for women and men. 

For help selecting new running shoes that give you the support and comfort you need, check out our handy shoe finder tool. Created by the Altra Running experts, it’s designed to help you find the right fit, feel, and features for your feet as well as your specific running goals.