When should I replace my running shoes?
Replace running shoes every 500-800 km, or when the midsole feels compressed, the tread is worn smooth, or you start feeling unusual aches. Lighter runners and softer foam shoes last closer to 500 km; heavier runners and firmer shoes last 700-800 km. Track mileage per pair.
Running shoe lifespan depends on four factors: body weight, running surface, shoe construction, and how many pairs you rotate. The standard range is 500-800 km, but here's how to calibrate for yourself. Lighter runners (under 65 kg) can get 700-800 km from a typical daily trainer. Heavier runners (80+ kg) should replace at 500-600 km. Running on concrete accelerates breakdown versus trail or treadmill. Soft, high-stack super-shoes (Hoka Clifton, Nike Pegasus Plus) break down faster than firmer trainers (Brooks Launch, Saucony Kinvara). Carbon-plated racers have shorter lifespans (150-300 km) because the foam is optimized for race performance, not durability. Beyond kilometers, watch for these signs: visible compression in the midsole (shoe feels 'flat'), outsole tread worn smooth especially at the heel or forefoot, upper cracks or fabric failures, uneven wear that twists the shoe, and — most importantly — new aches in shins, knees, or hips that didn't exist before. Track mileage per pair using apps like Strava or a simple spreadsheet. Rotating 2-3 pairs extends each pair's lifespan (foam bounces back between runs) and protects against asymmetric overuse. When retiring a pair, move them to walking/casual duty rather than throwing them away. Running in dead shoes is a top cause of plantar fasciitis and IT band issues in recreational runners.