Replace shoes every 300-500 miles

What to Do

Track your shoe mileage and replace running shoes every 300-500 miles, even if they look fine on the outside. Midsole cushioning breaks down before the outsole shows visible wear.

Why It Works

As midsole foam compresses over hundreds of miles, it loses its ability to absorb impact effectively. Running in worn-out shoes increases stress on joints, bones, and soft tissues. Most runners land around 1,500 times per mile, so the foam endures enormous cumulative force. At 20 miles per week, expect to replace shoes every 4-6 months.

Tips

• Most running apps (Strava, Nike Run Club) let you log shoe mileage automatically
• Heavier runners and those running on pavement may need to replace closer to 300 miles
• Lighter runners on softer surfaces can push toward 500 miles
• When your legs feel more fatigued than usual after easy runs, your shoes may be the culprit