When to replace running shoes

Last updated 9 October 2026

There's no exact distance at which a running shoe is “done”. Foam slowly loses some of its bounce, the outsole wears, and the upper stretches. How fast that happens depends on the shoe, the runner and the surface. What runners use instead are rules of thumb.

The usual ranges

These are the commonly quoted ranges, and the defaults the NextPair app uses. They are rules of thumb, not science.

Lighter racing shoes usually use softer, lighter materials with thinner outsoles, which is why their range is lower. Heavier runners, rough surfaces and lots of downhill running tend to put more wear on a shoe; a light runner on smooth paths may go well past the top of the range.

Signs a pair has changed

• The outsole rubber is worn smooth, or through to the foam in places.
• Deep creases or wrinkles in the midsole foam, especially under the forefoot.
• The shoe feels flatter or firmer than it did, or than a newer pair of the same model.
• The heel counter or upper has softened or torn so the shoe holds your foot less well.

A simple check: if you have a newer pair of the same shoe, run in each on the same route and compare. If the old one probably feels different now, it's worth thinking about your next pair.

Keeping count without a spreadsheet

Most runners don't know how far their shoes have gone. The NextPair iPhone app adds up the kilometres on each pair from Apple Health, asks which shoe you ran in, and shows each pair against its usual range. You can set a different range for any pair.

Choosing the replacement

If you liked the pair, the easiest next pair is often the closest current shoe to it. See how to find a shoe like the one you love, or look up your shoe.