When Should You Get New Running Shoes

As an avid runner, I understand the importance of having the right pair of running shoes. When it comes to running, your shoes play a crucial role in providing comfort, support, and protection for your feet. Over time, however, even the best running shoes will wear out and lose their effectiveness. So, when should you get new running shoes? Let’s dive into the details.

Signs it’s Time for New Running Shoes

One of the first signs that it’s time to replace your running shoes is when you start to feel discomfort or pain in your feet, ankles, or knees during or after your runs. This could be an indication that the cushioning and support in your shoes have worn down, resulting in reduced shock absorption.

Another indicator is the tread on the outsole of your shoes. If you notice that the treads are worn down or uneven, it’s a clear sign that your shoes have reached the end of their lifespan. Worn-out treads can lead to a loss of traction and increase the risk of slips and falls, especially in wet or slippery conditions.

A visible breakdown of the midsole is another sign that your running shoes need to be replaced. The midsole is the layer between the outsole and insole, responsible for providing cushioning and stability. If you notice cracks, creases, or compression in the midsole, it’s a clear sign that it has worn out and can no longer provide the necessary support for your feet.

In addition to physical signs, it’s also important to consider the mileage you’ve put on your shoes. Most running shoes have a recommended lifespan of around 300-500 miles. However, this can vary depending on factors such as your body weight, running style, and the terrain you typically run on. If you’ve exceeded the recommended mileage, it’s a good idea to start looking for a new pair of running shoes.

The Importance of Proper Shoe Fit

When it comes to buying new running shoes, it’s not just about replacing worn-out ones. Ensuring a proper fit is crucial for your comfort and performance as a runner. Ill-fitting shoes can lead to a plethora of issues, including blisters, black toenails, and even more severe injuries such as stress fractures.

When trying on new running shoes, make sure there’s about a thumb’s width of space between your longest toe and the end of the shoe. This allows room for your feet to expand during long runs. Additionally, pay attention to the width of the shoe. Your feet should feel snug but not cramped or too loose.

Getting the Right Shoe for Your Needs

Choosing the right pair of running shoes can seem overwhelming with the numerous options available. It’s essential to consider your running style, foot type, and any specific concerns or preferences you may have.

If you overpronate or underpronate, selecting shoes with stability or motion control features can help align your feet and prevent injuries. Alternatively, if you have a neutral gait, you can opt for neutral shoes that provide cushioning without added support.

Visit a specialty running store where knowledgeable staff can analyze your gait, foot shape, and running style to recommend the most suitable shoes for you. Trying on multiple pairs and going for a short run within the store can also give you a better sense of how the shoes feel and perform.


Knowing when to get new running shoes is essential for maintaining your comfort, performance, and injury prevention. Pay attention to physical signs of wear and tear, as well as the mileage you’ve put on your shoes. Remember to prioritize proper shoe fit and consider the specific needs of your feet and running style when selecting a new pair. By taking these factors into account, you can ensure that you’re always lacing up in the best shoes possible for your runs.