The short answer: most running shoes last somewhere around 500–800 km, a range widely quoted by shoe brands and running specialists. Lighter race shoes tend to wear out sooner, and heavier, more cushioned trainers often last longer. How you run, your body weight and where you run all make a difference, so treat the number as a guide and watch for the signs below.
Signs it's time for a new pair
- The cushioning feels flat. If your shoes feel harder or less bouncy than they used to, the midsole foam has likely compressed.
- Deep creases in the midsole. Look at the foam along the sides. Lots of deep wrinkles usually mean it's breaking down.
- The outsole is worn through. Smooth patches or exposed foam where the rubber used to be.
- Uneven wear or tilting. Put your shoes on a table and look from behind. If they lean noticeably to one side, the midsole has worn unevenly.
- Your legs notice before you do. If runs that used to feel fine start leaving you sore and nothing else has changed, your shoes are worth checking.
- Holes in the upper. Especially around the toes or heel collar.
How to keep track
The easiest way is to log your shoes in a running app such as Strava or Garmin Connect. Both let you add a pair and track the kilometres automatically. If you don't use an app, write the purchase date inside the tongue.
Running 20 km a week? At 500–800 km, a pair will often last somewhere between six and nine months. Running 50 km a week? Expect around three to four months.
How to make running shoes last longer
- Rotate two pairs. Swapping between shoes spreads the wear and lets each pair dry out fully between runs. Many runners keep a cushioned daily trainer plus a lighter shoe for faster sessions.
- Only run in them. Wearing your running shoes for gardening, the gym or all-day errands adds kilometres you're not counting.
- Dry them naturally. Stuff wet shoes with newspaper and let them air dry. Don't leave them on a heater or in direct sun.
- Undo the laces. Kicking shoes off without untying them wears out the heel.
- Skip the washing machine. Clean them with a soft brush and cool water instead.
Should I buy the same shoe again?
If your current pair has served you well, the newest version is usually a good bet. But brands update models regularly and the fit or feel can change. Try the update on before buying, or book a free OCHY gait analysis to see whether something else would suit you better now.
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Quick FAQ
How many kilometres do running shoes last?
Roughly 500–800 km for most trainers, less for lightweight race shoes. Watch the signs above rather than relying on the number alone.
Do running shoes go off if I don't use them?
Shoes stored for several years can feel firmer than a fresh pair, so if you've had a pair sitting in the cupboard for a long time, try them on before a long run.
Can I use old running shoes for walking?
Yes, for casual walking. Just don't keep running in them once they're worn out.