How many miles should you wear your running shoes?

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How many miles should you wear your running shoes?


  running shoes

How many miles should you wear your running shoes?

Date your running shoes. Physically write the date you start wearing them on the shoe with a permanent marker on the side or back where it won’t wear off.

Worn-out running shoes may be the culprit if all of a sudden you’re more tired than normal after a run or if your legs, feet, or back begin to ache. It is recommended that you replace running shoes every 300 and 500 miles. However, this is a general recommendation; other variables to consider are terrain, body weight, shoe composition, running style, and if you run in rain or wet areas. (Getting your running shoes wet will greatly reduce the mileage. Never wash your running shoes.)

Here are some tips to get the most out of your running shoes:

  • Write the month and year on the back or side of my shoes with a permanent marker.
  • Track your mileage – or has programs and apps to track
  • Check the bottom of your shoes to wear
  • Alternate  2 pairs of shoes in your workout program. Start a new pair of shoes halfway through the life expectancy of an old pair
  • Wear the older shoes on short runs; new shoes on long runs
  • Only wear your running (or workout shoes) to run (or workout) in. Don’t wear them shopping, mowing, etc.
  • Try on a new pair of shoes that are the same brand and make of your old ones to compare cushioning, support
  • Place new shoes beside the old shoes to check the midsole height. When mid-soles wear out you lose shock absorbency and stability and greatly increase the risk of injury
  • Try to twist your shoe. A worn-out shoe will twist more easily than a new shoe

These same tips apply if you’re a walker. Don’t walk on worn-out shoes.

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  1. Great tips! Thank you! I ran a half marathon back in 2002, but didn't run for a while. I've only recently begun distance running again. 'Seems I have forgotten just about everything I knew!! 😉 -Marci @ Stone Cottage Adventures

  2. Oh!! Wonderful tips!! I never thought about dating my shoes!

    Thanks so much for sharing this at The DIY Dreamer… From Dream To Reality!

  3. Great tips. I date my shoes, but that's so that I can see how long they can last. 🙂

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