How Many Miles Should You Put on Running Shoes?

Do you like to run? If you do, you need good shoes! Running shoes help keep your feet comfy and safe when you run. But did you know that running shoes don’t last forever? After a while, they get old and worn out. So, how do you know when to get new shoes? Let’s find out!

Table of Contents

The Big Number

Many people say you should get new running shoes after you’ve run 400 to 500 miles in them. That’s a lot of miles! It’s like running from New York City to Cleveland, Ohio! But this number isn’t the same for everyone. Some shoes might last longer, and some might wear out faster.

Things That Make Shoes Wear Out

How Heavy You Are: If you’re heavier, your shoes might get squished more when you run.
Where You Run: Running on bumpy trails can make your shoes wear out faster than running on smooth roads.
How You Run: Some people land on their heels when they run, and some land on their toes. This can change how fast different parts of the shoe wear out.
How Good the Shoes Are: Some shoes are made better than others and might last longer.
Where You Keep Your Shoes: Leaving your shoes in very hot or cold places can make them wear out faster.
How Often You Wear Them: If you have more than one pair of running shoes and switch between them, each pair might last longer.

How to Know It’s Time for New Shoes

Even if you haven’t run 500 miles, there are other ways to tell if you need new shoes:

Look at the Bottom: If the bumpy part on the bottom of your shoe is smooth, it might be time for new ones.
Squeeze the Middle: If the squishy part in the middle of your shoe feels flat, it might not be comfy to run in anymore.
Check if It’s Even: If one side of your shoe looks worn out, it might not be safe to run in.
Listen to Your Feet: If your feet start to hurt when you run, your shoes might be too old.
Look at the Shape: If your shoes don’t look like they did when they were new, they might be too old.

Why New Shoes Are Important

Running in old, worn-out shoes can be bad for you:

You Might Get Hurt: Old shoes don’t protect your feet as well, so you might get sore or injured.
You Might Run Funny: Worn-out shoes can make you run in a weird way, which isn’t good for your body.
You Might Run Slower: Old shoes might make it harder for you to run fast.
Your Feet Might Hurt: Running in old shoes just isn’t as comfy!

How to Make Your Shoes Last Longer

You can’t make your shoes last forever, but you can help them last longer:

Have More Than One Pair: If you have two pairs of shoes, you can switch between them. This helps both pairs last longer.
Only Use Them for Running: Don’t wear your running shoes to school or to play. Only use them when you run.
Keep Them Clean: Brush off dirt after you run, but don’t put your shoes in the washing machine.
Store Them in a Good Place: Keep your shoes in a cool, dry place. Don’t leave them in the hot sun.
Run on Soft Ground Sometimes: If you can, try running on grass or soft trails sometimes. This is good for your shoes and your legs!

When Should You Get New Shoes?

Even though 400-500 miles is a good guess, you should pay attention to how your shoes look and feel. Some people might need new shoes after 300 miles, and some might be able to run 700 miles in one pair!

Even if your shoes still look okay, the squishy part inside can get old. So, it’s a good idea to get new shoes every 1-2 years, even if you haven’t run a lot.

Is It Worth Buying New Shoes?

New running shoes can cost a lot of money. But think about it this way: if you run in old shoes, you might hurt yourself. That could cost even more money to fix! So, getting new shoes when you need them is a smart idea.

Having more than one pair of shoes can save you money. If you switch between two pairs, both pairs might last longer than if you only had one pair.

The Big Finish

So, how many miles should you put on your running shoes? There’s no perfect answer that works for everyone. The 400-500 mile rule is a good place to start, but you should also pay attention to how your shoes look and feel.

Remember, your running shoes are super important. They’re the only thing between your feet and the ground when you run. They help keep you from getting hurt. By getting new shoes when you need them, you’re helping yourself stay healthy and happy when you run.

So, tie up those laces and go for a run! Just remember to check your shoes now and then. And when they start to look old or feel less comfy, it might be time for a new pair. Happy running!