When Should I Replace My Running Shoes – Signs You Need Pair

When Should I Replace My Running Shoes

When Should I Replace My Running Shoes?

If you are looking for the above question, please read this article to help you decide when it’s time to replace your running shoes.

No one can deny the fact that running has a great influence on body fitness. It is a sport with great benefits, and all you need to start is to have suitable gear. The most technical and essential purchase will be your running shoes. The proper shoes are essential for your running routine. Wearing the appropriate running shoe can improve performance and comfort and, most significantly, prevent injuries.

If you have bought a new pair of running shoes this season and are planning to begin your new fitness routine, you’ll need to ensure that your running shoes will last longer. However, knowing when to replace your running shoes at the right time is one of the best things you can do to avoid running injuries.

Moreover, Running in worn-out shoes puts more stress and impact on your legs and joints, which can cause injuries from overuse and general aches and pains, especially If you plan to run for a long distance or on terrain that is uneven.

Many studies have been conducted on running shoes, especially for those who run for long distances daily, proving that those carrying out running activities with the wrong kind of running shoes are imposing significant risks on themselves. Inappropriate shoes can cause injuries to the ankles, knees, and pelvic joints. Therefore, runners must consider some of the specifications that must be met in an appropriate pair of running shoes. Mistakenly, some runners believe that they will need to replace their running shoes after 400-600 miles. There are some other signs that tell you to replace your running shoes.

When Should I Replace My Running Shoes – Top Signs Tell It’s time to Change

Even though some runners may feel nostalgic for a favorite pair of running shoes, running in worn-out or old shoes can cause pain and injuries. The stability, cushioning, and shock absorption of your running shoes deteriorate over time. This article will tell you what signs you need to change your running shoes.

1- Pain When Running

Experiencing pain in your knees, splints, or joints is a tell-tale sign of insufficient cushioning. Pain indicates that your shoe is no longer cushy, so you need to replace it.

2- Your Heels Step up When you Walk or Climb Hills

One of the common signs that you need new running shoes is you start to feel that your heel is not wrapped firmly inside your shoes.

To prevent your heels from slipping, try to tie your feet snugly by entering the laces in the last eyelets. The shoe must wrap around your feet tightly, yet it should not feel restrictive.

3- Having Toe Bunions or Callus

Corns and Bunions can be a significant sign you need to change your running sneaker. Corns and bunions form due to narrowness, making the base of your little toe lie on the edge of the shoe without any space to move. Therefore, your toes must have some room to move. To fix this problem, you need to buy a new pair of shoes with a roomy toe-box to prevent the formation of bunions and corns.

4- Your Toes Feel Hot After the Run

Burning toes and hot feet are signs that your shoe is unsuitable for you and you to change it. This problem usually occurs when the sole of your shoe is too tight and lacks cushioning. Therefore, try buying a shoe with a reliable cushioning system. Hoka, New Balance, Nike, Adidas, and Asics offer amazing models with top-edge cushioning technologies.

5- Feeling Pain in Your Arches

If your shoes are too wide and lack adequate support, chances are your muscles will get a hard time with every stride. When your shoe doesn’t support your feet, your feet start to exert hard efforts to gain that support and avoid slippage. Consequently, the heels start getting stiff, which evokes a tingling feeling and pain.

6- Your Toes Rub against The Tip of your Shoes

If you feel that your toes don’t have space to move in the toebox, you should change your running shoes. Wearing a shoe that lacks enough room for your toes to move leads to inflammation and swelling. At the end of the run, your toes will expand and cause you intolerable pain.

7- High Mileage on Your Shoes

After hitting 400 miles, runners often replace their running sneakers. Unfortunately, running in an old pair of shoes reduces your comfort since the shoe starts wearing out over time, which decreases the cushioning and robustness.

Keep in mind that the terrain you run on is an essential factor in determining the lifespan of your shoes. Treadmill runs don’t affect your shoe as much as rocky terrains. Once you buy your shoe, record the data of buying date, the miles you are supposed to run, and the road types.

When Should You Replace Running Shoes

8- Toenail Removal

Wearing a narrow shoe adds excessive strain and pressure on your toes, which leads runners to lose their toenails. The removal of the toenail results in bleeding, pain, and infection.

9- Achilles Tendinitis

Suffering from Achilles Tendinitis is another significant sign indicating that you are wearing the wrong shoe and need a new pair. The tendinitis issue results from the lack of proper blood inflow in your legs, leading your heels to swell. This condition is accompanied by intolerable pain and occurs due to wearing an unsupportive pair of running shoes.

10- Stress Fracture

This type of rupture occurs in the ankle or the feet, causing moderate pain that increases over time. The fracture is caused by wearing a tight pair of shoes that lack support, increasing the risk of injury. With this issue, you must get a new pair of suitable running sneakers.

11- Iliotibial Band Syndrome (IT Band Syndrome)

The Iliotibial is a tendon between the hip and the knee, and when this tendon suffers from soreness, we call it IT Band Syndrome. The syndrome is accompanied by stabbing pain outside the knee, radiating down or up. This issue commonly occurs for overpronating runners and runners with weak hip abductor muscles.

12- The Midsole Feels Tough

Try to press your midsole and check if it feels stiff. Stiffness is an indication that the cushioning has been compressed and worn away. In this case, you will have to replace your running shoes.

13- Hammer Toes

Hammer Toes is a medical condition that is triggered by wearing a tight pair of running footwear, though it can be transmitted due to hereditary causes. It makes the muscles shorter than they should be, which leads the joints of your toe to submerge and the toe bone to step up.

14- Hot foot

Running sufferers from hot foot experience burning in their toes. The main reason for this is that during long rides, feet have the propensity to swell. As a result, the pressure inside the shoes rises, compressing the nerves in the process. As a result, the toes may tingle or become numb, and the foot’s ball may feel hot. It occurs due to wearing footwear with inadequate cushioning and inflexible insoles. That’s why you advise buying new shoes that are one size larger than your present pair.

15- Fatigue

If your run makes you tired and sore, this indicates that your shoe is losing its cushioning and springiness. When the materials start getting stiff, runners tend to feel the strikes and shocks they encounter badly, making running an unpleasant experience.

16- The Dead Shoe Test Fails

Check if your shoe is bendable from the forefront toward its back. This would suggest that the shock-absorbing ability of the shoe is fading, and you need to replace your running shoes. When you do this test with your thumb, your shoe must show resistance if it’s durable and robust enough.

17- Tendinitis

If your feet keep waggling inwards while you run, you are highly prone to suffer from tendinitis – tendon inflammation. Tendons can become sore inside the ankles or outside your feet. To prevent this condition from happening, runners are advised to purchase a supportive shoe with adequate cushioning to help prevent injuries and make their ride more comfortable.

When Should I Change My Running Shoes

18- Unsupported Heels

Experts note that plantar fasciitis occurs due to inflammation of the tissues that link your heel bone and your toes, resulting in heel pain. Runners (especially obese runners) usually feel a stabbing sensation upon waking up, which may wear away after some time to strike again upon starting a new run. The pain might surface upon embarking on other activities, such as jumping or jogging. Treatment can be reached by prescribed medications, surgeries, and orthotics. Some shoe manufacturers design specific types of shoes for plantar fasciitis.

19- Being Affected by Planter’s Wart

Planter’s warts develop due to being infected by the HPV virus and are not seen as easily as the other corns and calluses. They start affecting the feet by causing pain and forming some corn around them. Warts occur due to bacterial infections and impose pressure on runners’ feet. Although warts can be treated independently, if you see some calluses that cause you difficult pain, it is better to contact a podiatrist to prescribe effective medications.

20- Witnessing Changes in your Weight

Your feet carry your entire body weight, and you always feel the results of any weight loss or gain. This is because your foot muscles expand or contract for every 10 pounds you lose or gain. So, if you lost or gained weight, make sure to get change your running shoes. Also, orthotics are used to reduce the pain that your foot feels after losing or gaining weight.

21- Having a Chronic Condition

Your feet are influenced by the overarching conditions that you suffer from. For example, diabetes affects the inflow of blood in your cells and leads to nerve pain and muscle disorders. The feet of pregnant women are also prone to be influenced by the pregnancy hormones released during this period.

22- Uneven Shoes

If you notice any imbalance while wearing your shoes, this is one of the signs you need new running shoes. Unevenness occurs after wearing your sneakers for an overextended time. Sometimes you can solve this problem by buying a pair of insoles.

23- Poor Shock Absorption

A decent pair of running shoes is tasked with protecting your feet against the aftermath of the strikes. If you feel the impact of each run, this means that your shoe lacks bouncing and spring. So, looking for another shoe to protect your ankles, muscles, and feet is better.

24- Changing your Running Form

If you feel that your running attitude has changed after wearing your running shoe, it might be time to buy a new one. Your running shoe is tasked with allowing you to run comfortably, so if the way you run changes, this might indicate that your shoe is not the right fit for you.

How Often Should Running Shoes Replaced

25- Neuropathy

Peripheral neuropathy is a condition that imposes sharp pain on the feet resembling the pain inflicted by needles. Runners with peripheral neuropathy fail to feel the steps of their legs on the ground. Studies reveal that most runners who suffer from neuropathy have acquired the condition due to wearing tight shoes that strained their feet. When Peripheral neuropathy results from diabetes, patients are prone to have their feet cut off. That explains why having burning feet should not be ignored.

26- Ingrown Toenails

Ingrown Toenails develop from wearing a shoe that is too tight or tiny for your foot and inflames your skin. Although it frequently affects the big toe, it can also affect other toes. To ensure that your shoe will fit your feet perfectly, avoid cutting your nails too short.

27- Misshapen Heels

The heels of your running sneakers must be snug. When you have an old shoe, its shape changes and encounters some deformations. The heels usually lose their shape when runners squeeze their shoes without tying the laces and when they encounter intense damp weather conditions. If your heel is too loose or swollen, it is time to change your running sneaker.

28- Worn-Out Treads

One of the signs you need to replace your running shoes is when the soles of your shoes have deteriorated. You can leave your worn-down shoe for garden walks or around-the-house walks.

29- Developing Pain for No Reasons

If you experience foot, ankle, or knee pain, yet you don’t have a clue why it is happening, your shoe might be the reason you should be replacing your running shoes. If you haven’t changed your running attitude, check any signs of deformity in your shoe and compare it to other new shoes in the stores.

30- Constant Injuries

If you repeatedly get injured, this might indicate that you are wearing an inadequate pair of running shoes. Shoes that lack proper traction fail to hug your feet snugly, and fail to provide an appropriate toe-off are significant causes of wounds. You can ask a specialist to help you know the size of your feet and give you the fitting shoes. However, sometimes repeated injuries happen when runners change their running attitude or run intensively without having rest intervals.

31- The Shoe Upper Wears Down

If deterioration only appears in the upper part of your shoes while your soles are intact, the shoe size is unsuitable for you. Or you might get a new pair to avoid burning.

32- Wearing the Same Shoes for All Activities

Running sneakers should be worn for running only. For instance, if you want to do some kickboxing, cardio, aerobics, or something of the sort, the perfect type of shoe for you will be Cross-training shoes. If you are playing football or tennis, consider getting a training shoe, such as Nike Metcon, Reebok Nano, or No Bull Trainers. So, it is important to have different pairs that are suitable for each activity.

33- Slippage and Sticking

Your little toe must lie a distance of about a thumb’s width from the forefront of your shoe. If your foot slips while you are running, this indicates that your shoe is too wide for your feet. Slippage also occurs when the shoe lacks proper traction on the floor, unlike sticking which occurs due to excessive traction.

34- Lack of Stability

Looking for a well-cushioned shoe is necessary for comfort; however, you might suffer from instability if your shoe is over-cushy. In addition, your shoe must have a perfect grip on the ground to keep your entire body balanced. Therefore, avoid wearing flimsy or loose shoes.

Read more: tips for a successful online shopping experience for new shoes

Why it is Necessary to Change your Deteriorated Running Shoes

35- Your Sole feels Flat

When your shoe loses its springiness, it becomes flatter, which indicates that it is no longer bouncy and can no longer attenuate shocks. This will increase the risks of injuries and make you feel the impact of each stride. In this case, you need to buy a new pair of perfect running sneakers.

Is There Any Risk If I Wait Too Long Till I Replace My Shoe?

The short answer is Yes.

When your midsole loses its durability, your ankles, legs, and knees will start moving weirdly, which will cause you to suffer from muscle pain. Additionally, you will be less protected since your cushioning system can break anytime. Your muscles will need to exert extra effort to put up with the road difficulties.

What Affects the Life of Running Shoes?

The lifetime of your shoe is governed by these important standards:

Running Terrain

The surface you are running on is a decisive factor affecting your shoes’ lifespan. There is a suitable type of shoe for each terrain, whether roads, trails, or tracks. Therefore, always consider the terrain you run, whether it’s rocky or uneven, and check if your shoe is eligible for it. Otherwise, your shoe might not last for long.

Running Style

Runners have varied running habits influencing their strikes and the high-impact areas of their shoes. For example, there are front-runners, mid-runners, and heel-runners or strikers. If you can’t determine which type of these you are, get a pair of shoes you used before over a prolonged time and check which area of the three is impacted the most. Then, when you purchase a new one, check the specifications to know if your shoe fits your running style.

1) Forefoot Strikers: this is the most typical type of running style, namely hill runners. The effect of the strike appears under the biggest toe or towards the outer part of the shoe. This results in breaking the outsole, leaving the feet exposed.

2) Midfoot Strikers: The effect surfaces in the middle or under the ball of the feet and the forefront.

3) Heel Strikers: According to experts, these runners are the most runners who replace their shoes regularly. As it appears from its name, the shoe wears off from its heels, which reduces the stability of the feet and the ankles. The shoe looks wholly clean, yet the heels are damaged, which causes falls and injuries. Heel striker is a common run style for long-distance road runners.

Although none of these styles is better than the rest, runners should clearly know their styles before buying new shoes.

Runner’s Build

Your measurements contribute a great deal to the lifespan of your shoes. Shoe brands tailor their shoes to accommodate the average runner with average weight and height. Therefore, if you are heavier than the average weight or taller than the average height, your shoes should feature specific options to keep you protected for a long.

Type of Shoe

Lightweight racing flats are expected to lose their eligibility for being worn before standard shoes designed for roads. This is because racing flats are designed to feature a thin grip and stripped-down construction. As a result, the shoe isn’t as comfy as road shoes, and the soles are not deemed robust for extended usage. Perversely, off-road shoes are specifically tailored to interact with trails, so they are equipped with a thick cushioning system and tend to shoe extra durability and bouncing, for roads are generally more rigid than trails.

Running Volume

The time and distance you run for is another significant factor affecting your shoe’s life. So, consider how long your shoe stays wrapped around your foot. For instance, if you run for 15 miles weekly, your shoe will last longer than a person who runs for 150 miles weekly. Also, using the same shoe for the gym, running, walking, and working will affect its lifespan.

Shoe Material

Shoe brands diversify the materials they utilize in making shoes. This is most notable in the soles part, cushioning system, and grip. According to their robustness, foam and rubbers go through different deterioration phases. Moreover, sometimes the same company uses various materials to make various models. The too-cheap shoes usually comprise soft materials that lack durability and stability. However, some high-end shoes are not durable too.

How to Extend the Lifespan of Running Shoes?

There are some valuable tips to extend the life of running shoes. It will help you maintain your sneakers to feel and look great for as long as possible.

Only Wear Running Shoes When You Run

If your running shoe is comfy and feathery, you will be enticed to wear it even after you finish working out. However, excessive usage negatively affects the lifespan of your shoes. So, take them off once you finish exercising.

Wear The Right Running Shoes for The Right Purpose

Put on race running shoes for marathons or races, trail running sneakers on trails, and road running shoes on the pavement and road. All of these sneakers are mainly created for a purpose and surface.

Take Them Off the Right Way

It is advisable to untie the laces when you wear or take off the shoe. However, stepping out of the shoe without untying the laces makes your shoe overstretch and lose its durability, namely in the heel section. Instead, try to sit down while you are undoing the laces to help them stay strong.

Keep Them Clean

Always remember to wipe your shoe to remove dirt, moisture, or mud. Remove the debris that your shoe gets while treading on the road. Avoid washing your shoe in the washing machine. Suffice by using a sponge and soapy water and putting your shoe to dry in the air.

Always Air-Dry Your Shoes

Avoid using dryers after washing your shoes. Instead, just leave them in the open air to dry. The intensive heat of the dryer can harm your shoe material and break its soles.

Rotate Your Shoes

As mentioned before, using the same pair of shoes over extended periods can wreak havoc on the shoe material. Therefore, consider purchasing two or more sets of sneakers to ensure that your shoes get ample air to dry off between the runs. Also, choose shoes that suit your running terrains, such as trails, roads, and tracks.

How to Make your Running Shoes Last Longer

Dry them After Use

Moisture always penetrates inside the shoes’ construction leading its glue to get weaker, making your shoe highly prone to breaks. So, make sure to dry your shoe once you finish your run.

Run in Comfort

Regular insoles in running sneakers are typically very basic. They do not usually support the whole surface of your feet. Boost your running comfort and eliminate instability by putting in foam insoles that shape themselves entirely in the unique form of your foot.

This kind of insole will easily fit in every type of running shoe, relieve tension on the ball of your foot, and prevent foot slippage in the shoe. In addition, they will absorb shocks and increase your balance.

Store Them Well

Running sneakers will usually need to be stored in a temperature-controlled area when they aren’t being worn. If you’ve ever unintentionally kept your running shoes outside, you find out how harsh the elements may be on them.

Even keeping your sneakers outside in a hot car or a freezing cold garage can destroy the rubber parts. These negative environmental effects can be avoided by always keeping in mind to bring your running sneakers inside.

Deodorize Them Regularly

After a while, you might see your shoes having a stinky odor. Because feet get sweaty during intense runs, it is better to deodorize your running sneakers to eliminate bad smells routinely.


Replacing your running sneakers at the perfect time is required for maintaining running performance and health. In this guide, we highlighted the most important indicators you should consider if you want to know whether your shoe is still worth wearing. Replacing your deteriorated shoe at the proper time will prevent you from injuries, infections, and falls.

If you take proper care of your running shoes, they will last longer. On the other hand, if you don’t give attention to your running sneakers, chances are they will wear out too soon and lose their protective and cushioning features.

Leave a Reply

Your email address will not be published. Required fields are marked *