How often to replace running shoes
What makers and running stores say about mileage, how to tell a shoe is worn out, and what wears shoes faster.
The usual answer is 300 to 500 miles
| Source | Replace after |
|---|---|
| ASICS (US) | 300 to 500 miles |
| ASICS (UK) | 400 to 500 miles |
| Nike | 300 to 500 miles, which it says many experts recommend |
| Fleet Feet (running store) | 300 to 500 miles |
| A Brooks product manager, quoted by a blog | 300 to 400 miles |
Nike’s coaches add that there is no hard and fast rule, and Nike gives a wider range of 3 to 12 months for a running shoe. Use the numbers as a rule of thumb, not a deadline.
If you count months instead of miles
| Miles a week | Typical time before replacing |
|---|---|
| Under 10 | 8 to 12 months |
| 10 to 20 | 5 to 8 months |
| 20 to 40 | 4 to 6 months |
| 40 or more | 2 to 3 months |
Signs a shoe is worn out
ASICS lists these things to look for:
- The sole rubber is worn enough that you can see the foam under it.
- One shoe’s sole is more worn than the other.
- The midsole feels too soft, has visible creases, or collapses easily.
ASICS UK also says to put the shoes on a flat surface. If one or both no longer stand up straight, they are worn.
What wears shoes out faster
- Harder surfaces. ASICS says a treadmill or pavement wears shoes faster than dirt or a track.
- More running and a heavier build. ASICS UK says a heavier runner who runs daily will wear shoes out faster than a lighter runner.
- Race-day shoes. Fleet Feet says shoes built to be light and fast wear out sooner.
- Extra cushioning does not mean a longer life, according to ASICS.
Fleet Feet also says that rotating two pairs spreads out the wear.
Where this comes from
We wrote this in our own words from public pages, listed here. We read them on 2026-11-02. We don't test shoes ourselves, and makers can change their advice.
- ASICS: how do running shoes wear over time (Shoe maker)
- ASICS UK: changing your running shoes (Shoe maker)
- Nike: how often to replace running shoes (Shoe maker)
- Fleet Feet: how long do running shoes last (Store)
- FitRadio: when to replace your running shoes (Publisher)
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