Wondering when to replace your running shoes? If you're asking the question, the answer is probably yes — but here's how to know for sure, plus what to look for before you buy new running shoes.
I usually find when people ask this question, the answer is usually yes. But if you truly want to find out if it's time, these 3 signs will let you know for sure! Now this goes for all athletic style shoes, whether you use them for walking, running, work, or just as everyday shoes.
Sign 01Check the Tread on the Bottom of Your Shoes
Look at the tread (bottom of shoes). If there is a smooth spot typically in the forefoot area, it's definitely time. The classic saying goes "it's similar to a tire. If a tire is bald, it's time to replace" and this is for the same reasons for shoes. If they are bald, then you no longer have the traction and protection that a new one would provide.
Sign 02Time & Mileage: The 400-Mile Rule for New Running Shoes
If you are still unsure, think about these timing or mileage factors. How long have you had the shoes? Now this is very important to understand because this is based on how often you wear the shoes.
- If you wear them for work, typically you are wearing them for 8+ hours a day.
- If you wear them for running/walking, hopefully you are tracking them with an app that logs the mileage.
- If you are using them casually, it is probably harder to get the math on this one.
Shoes should not go over 400 miles.
Move the slider to see exactly how long your shoes will last.
27
Weeks to 400 mi
6.2
Months of use
Apr 2027
Replace by
So, if you are a casual runner running 3 miles 5 days a week, you will reach 400 miles in about 6.5 months. Usually this goes for work shoes as well. They should get you through about 6 months of wear before needing replacing.
Sign 03Aches & Pains That Signal You Need New Running Shoes
If you have gotten this far, you really must want to keep these shoes. So the final question is; are you noticing any aches and pains that might suggest the support is no longer there? Sometimes it's a bout of plantar fasciitis or maybe shin splints. This is your body telling you that the gig is up.
Where to Buy New Running Shoes Without Paying Full Price
If you are now finding yourself in the dilemma of needing a new pair of kicks, then I have a secret I am willing to share. Try Relay Goods first. Guaranteed zero mileage shoes for a large chunk of $ off! Maybe with the savings you might even think about buying two pairs to keep the rotation lasting longer.
FAQ: When to Replace Your Running Shoes
When should you replace your running shoes?
Most running shoes should be replaced between 300–500 miles, with 400 miles being the golden rule. Beyond mileage, look for a smooth or bald spot on the tread, a shoe age of about 6 months of regular use, or new aches like plantar fasciitis or shin splints — all signs it's time to replace your running shoes.
How many miles do running shoes last?
Running shoes typically last 300–500 miles. A casual runner logging 3 miles, 5 days a week will hit 400 miles in about 6.5 months. Heavier runners, trail runners, and those with a forefoot strike may need to replace them sooner.
What are the signs I need new running shoes?
The three biggest signs you need new running shoes: (1) worn or smooth tread on the outsole, (2) you've hit the 400-mile or 6-month mark, and (3) new aches and pains — most commonly in your feet, shins, knees or hips — that show up on your runs.
Do walking and work shoes follow the same rule?
Yes. The 400-mile / 6-month guideline applies to most athletic-style shoes, whether you use them for walking, running, standing at work, or as everyday shoes. If you're on your feet 8+ hours a day for work, expect to replace them about every 6 months.
Where can I buy new running shoes for less?
Relay Goods sells guaranteed zero-mileage, certified pre-owned running shoes from top brands like Hoka, Brooks, Asics, Saucony, and New Balance — usually a large chunk off retail. Shop men's running shoes or women's running shoes, or browse the full running shoes collection.
Time for a new pair?
Get zero-mileage running shoes for a large chunk off retail. Rotate two pairs and make them last even longer.