How Often to Change Running Shoes

Wondering how often to change running shoes? Here are a few tips for how many miles or kilometers you can run before changing out athletic shoes for a new pair!

When was the last time you changed your running shoes?

Typically, running shoes need to be changed every 400-600 miles. You should change your shoes more often if you have a larger build, run frequently on pavement, or have a heavier foot strike. If you run in a minimalist shoe or a racing flat, you should also change your shoes earlier.

First and foremost though, it’s important to listen to your body. When my knees start to hurt after a run and my stride starts to become heavier, I know my shoes are overdue for change. Don’t ignore those new little aches and pains!

With my busy schedule, keeping track of the miles on my running shoes isn’t necessarily a priority. To make this a little bit easier, here’s an easy hack to remind yourself when to change them.

I take a permanent marker and write the date on the insole of the shoe. My running mileage is fairly consistent and this helps me keep track of one it’s time for a new pair. You could even take it one more step and add a reminder to your calendar to pop up. If your mileage varies quite a bit from week to week, you can also track your running in a (good old fashioned paper) log or try the Map My Run app.

Tell me, how often do you change running shoes?

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P.S. – The Brooks Pure Connect is my favorite running shoe. You can find them here.