When should you replace your running shoes? The answer could help you prevent this health problem
If you're anything like us, then you love a run in the outdoors. The fresh air, wind whizzing past, the adrenaline. However, if you don't keep an eye on your running shoes, they could lead you to some problems that you definitely don't want to deal with in the future.
It’s no surprise that running in worn-out shoes can do more harm than good. As your trusty trainers age, they lose their cushioning and shock absorption, which can alter your posture and running gait – leaving you more vulnerable to injury over time. We explain more – and the best trainers you can buy – below.
When should you replace your running shoes?
The average life of running shoes according to research by New Balance is estimated at around 480 to 800km (300-500 miles) depending on your weight, running mechanics and environment. For example, a 100kg runner who overpronates will get less wear out of their shoes than a 54kg person who has improved form and stride.
Read the complete research article here
How long will my trainers last when training for a marathon?
Most marathon training plans can range between 400 and 700km depending on ability and experience. In this instance, a runner would need to consider purchasing a second pair of running trainers for the latter stages of training or a trainer rotation plan that allows you to spread the miles out over a couple of use case pairs.
How can I easily track my running shoe mileage?
You can easily add your pair of shoes to most running apps so you can effectively monitor how much mileage your trainers have covered, so when they hit the 480-800km mark you can keep an eye out for any imperfections that might hinder your run.
> Signs that my running shoes need replacing <
What health problems can worn running shoes cause?
As a result of a wearing down of the cushioning and shock absorption of your shoes, a multitude of potential health problems can surface. Tendonitis, Plantar Fasciitis, stress fractures and ankle sprains could all be the consequence of a trainer that's had its heyday.
Handy definitions
Tendonitis Inflammation or swelling of a tendon. Often caused by a repeated-injury area. The phrases tennis elbow, golfer's elbow, and jumper's knee are all common forms of Tendonitis.
Plantar Fasciitis Inflammation or swelling of the plantar fascia, which is the muscle tissue that connects your heel bone to your toes.
The way to avoid these potential problems is to sort out your shoe cupboard, and regiment yourself into a proper shoe rotation schedule. So, what is shoe rotation?
Shoe rotation: get the most out of your shoe
Having a solid shoe rotation means your are using each specific trainer for its most effective use, and not wearing them out too soon over improper use. A perfect shoe rotation for any runner means having race day shoes, long distance shoes, treadmill shoes and even slow run shoes. Let us explain...
The best long run shoes are:
The Fresh Foam X 880v15 Shoes
For a longer run, the Fresh Foam X 880v15 Shoes are very comfortable and cushioned for when you need it most. We find them breathable yet structured.
Shop the Fresh Foam X 880v15 Shoes here
The best race day shoes are:
The FuelCell SuperComp Elite v3 Shoes
For race-day speed in 2025, you'll want a trainer that's carbon-fibre plated and very lightweight. The FuelCell SuperComp Elite v3 features strategically shaped and placed midsole voids to increase stored energy to provide you with a high amount of energy return. These are light, fast and supportive, and look great too.
Shop the FuelCell SuperComp Elite v3 Shoes here
The best treadmill shoes are:
The Fresh Foam X 860v14 Shoes
An ideal treadmill shoe needs to offer good stability. The Fresh Foam X 860v14 Shoes provides seamless support without being intrusive or effect your running style.
Shop the Fresh Foam X 860v14 Shoes here
