If you’re a regular runner, your shoes are one of the most important tools you own. But one of the most common questions we hear in the clinic is: “How do I know when it’s time to replace my running shoes?”
Worn-out shoes don’t just affect performance, they can contribute to heel pain, shin splints, knee discomfort, and even lower back pain. Here’s what every runner should know.
The General Rule: Most running shoes should be replaced every 500–800 km (300–500 miles).
That range depends on:
- Your body weight
- Your running surface (road vs. trail vs. treadmill)
- Your gait and foot mechanics
- The type of shoe (lightweight trainers wear out faster)
If you run 25 km per week, that means replacing your shoes roughly every 5–8 months.
The 5 Signs:
- Midsole Feels Flat
- The cushioning (midsole foam) breaks down before the outer sole looks worn. If your shoes feel less springy or supportive, they likely are.
- New Aches & Pains
- Sudden heel pain, arch pain, shin splints, or knee discomfort can signal reduced shock absorption.
- Uneven Sole Wear
- If one side of the heel is more worn down, your mechanics may be stressing the shoe unevenly — and your body too.
- If one side of the heel is more worn down, your mechanics may be stressing the shoe unevenly — and your body too.
- Creasing Along the Midsole
- Deep horizontal wrinkles in the foam mean the cushioning has compressed.
- You’re Getting Blisters
- Changes in shoe structure can subtly alter how your foot moves inside the shoe.
Why Replacing Shoes Matters for Injury Prevention
Running shoes are designed to:
- Absorb shock
- Support your arch
- Guide your foot through proper motion
When cushioning breaks down, your feet and joints absorb more impact. Over time, this can contribute to:
- Achilles tendon irritation
- IT band syndrome
- Knee pain
Many overuse injuries we see in clinic are linked to training errors or worn footwear.
When to Get Assessed:
- If you go through shoes very quickly
- Notice recurring injuries
- See heavy wear on one side of the sole
- Have flat feet or high arches
It may be worth having your gait and foot mechanics assessed. Sometimes orthotics or a shoe modification can extend comfort and reduce injury risk.
Final Thoughts
Running shoes don’t last forever, even if they still look good. If you’re experiencing new aches or your shoes are past the 600 km mark, it may be time for a fresh pair. Your feet carry you through every kilometre. Make sure your shoes are still doing their job.
If you need some help with running shoes, and/or you would like a shoe assessment and recommendation, give us a call today!
