How long do running shoes last?

Nothing is forever, especially the material around us. Even a persistent running shoe has its days of degradation. Thus, there will definitely be a time when you need to change into a new pair of running shoes. When is it?

running shoes

Why should you replace your running shoes?

A good pair of shoes will be a “companion” for a long time and help you confidently walk on the long road ahead. However, if the “friend” has a “health” problem such as running out of friction and wearing heels, it means the running shoes lose their ability to absorb aftershocks while you are running, which will increase the pressure and impact on your legs and joints.

Therefore, to avoid injuries, you should change your running shoes at times when needed. Knowing when to change is the active initiative of successful people.

The “golden” moment to change into new running shoes

Shelf life

Do you think only food and cosmetic products have a shelf life? If you have that thought, pay attention to the items around you every day. You will find out that sometimes those objects feel “tired” and want to “retire”!

Have you ever wondered why you always take care of my running shoes, but then they are still broken down? Depending on the frequency of use, your weight and height, running shoes will have an average life of 2-3 years. Even if you do not use them frequently but store them improperly, your shoes can still quickly break down.


Replace your old running shoes with new ones every 600-900 km of distance traveled (according to the research and the instructions of manufacturers). The difference of 300 km depends on factors such as weight and height. For example, if you are lightweight, you can use up to 900 km but if you weigh more than 90kg, maybe you should change your shoes after about 600 km. The running terrain is also a factor that affects the life of your shoes. Running on hard roads will cause the shoes to spoil faster than running on treadmill in the fitness center.

Changing a new shoe does not mean you have to throw your old pair in the wastebasket. Old running shoes may no longer be useful for you to exercise, but you can still use them for daily walks or outings. These activities do not pose a big impact on your feet, so you can still take advantage of the old shoes for a while.

Notes on tracking the distance:

You can apply the following ways to track the distance traveled:

Using your smartphone

If you have a smartphone, take advantage of its “smart” function to help you. Most smart phones come equipped with GPS, which helps you record geographic information when you run. Combining that feature with the running apps, you are ready to record important parameters for your workouts: distance, time, speed, and even your heart rate. Typical running apps that are used by many people include Strava, Nike + Running, Runkeeper, Runtastic, Endomondo, etc.

However, GPS is only useful when you are running outdoors. If you only run in the gym on the machine (treadmill), GPS will not work because you only run on one certain spot. Instead, record the daily running distance to synthesize the exact number. Some running apps like Runkeeper and iSmoothRun have the function of saving running sessions on your computer. Take advantage of it to help you have better statistics.

Calculating by hand

If you do not have a smartphone, calculate the average weekly running distance to determine how long you should buy new shoes. For example, if you run 15km each week, then on average it will take you 30 weeks to finish 900 km. Therefore, the shoe changing cycle is once every 7 months. If you increase your weekly running distance, recalculate the time to make sure you always run in good shoes.

In short, if you love jogging and intend to stick with it seriously, do not regret a pair of degraded shoes. Running shoes are just a tool helping you to practice. When the tool is no longer useful, you need to replace it.

running shoes


Your shoes are old: The soles of the shoes show signs of fraying, cracking and tearing.

Elasticity of the middle soles decreases: Press your finger on the heels of the shoes. If the middle soles are too soft and easy to collapse under pressure, your shoes can no longer afford elasticity of body weight

The soles are asymmetric: Compare the two shoes to see. If the soles are asymmetric, the pressure put on the foot is uneven.

The shoes are easily rotated: Hold the shoes on both sides and rotate them. If the shoes rotate easily, it is time for you to change into new running shoes.

Feeling uncomfortable

Painful feeling:

Signs: Swelling, muscular fatigue, muscular aches and pains (especially in the knees)

Uneasy feeling:

Signs: The natural movements of the feet when you wear the shoes make you feel painful and tight.

If you cope with the above signs, you will need to choose more suitable and comfortable shoes.

Compare your current running shoes with a new pair

When you encounter signs of uncertainty and doubt about the durability of your shoes, you should go directly to the store specializing in running shoes to test and experience by yourself. Compare your old shoes with new ones.

Tips: Make sure to compare the smoothness, elasticity and cushioning of the shoes.

Whether the running shoes need changing or not is up to you. However, with specialized items like running shoes, you should learn to accept its deterioration. Choose for yourself a suitable and durable pair of running shoes to protect your health!

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