How often should I replace my running shoes?
Most running shoes are intended to last between 400 and 500 miles (that’s roughly 650–800 kilometers). After that, the cushioning starts breaking down and you put yourself at increased risk for injury by continuing to run in them.
How do I know when my shoes are ready to be replaced?
There’s no odometer on your shoes telling you when you’ve reached 500 miles. So, how do you know when you get there? That’s where Run Hive comes in: You can add your shoes from this page (after signing in) and then record each run that you go for in them. The running log will then tell you your shoe’s mileage.
Isn’t there a simple months rule I can use instead?
Sure, if you only have one pair of running shoes, you can simply divide 500 by your average monthly mileage to get your shoe’s expiration date. For example, if you run 100 miles per month, your shoes would last roughly five months.
But… It’s much better for both you and your shoes if you rotate between more than one pair. The rotation will help prevent injury in you and will give your shoe’s foam time to recover in between runs, making it more effective.
What happens if I run in shoes that have too many miles on them?
Don’t worry, the shoe police aren’t going to come and lock you up. But, you will face an increased risk of shin splints, plantar fasciitis, stress fractures, and IT-band syndrome. Those are all bad news and can sideline your running for weeks or even months. It’s not worth the risk.