Signs You Need to Replace Your Running Shoes

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When should you replace your running shoes? Most running experts agree that if you’re an avid runner, you should replace your running shoes every 300 to 500 miles, or every six months to one year. Proper running shoe maintenance is crucial to not only your comfort but also your safety and ability to run safely. To make sure that you’re wearing the best shoes possible, you should pay attention to how they look, how they feel, and even how much they weigh. You can find a wide selection of high-quality running shoes & boots from Brand House Direct, ensuring you have the right footwear for your active lifestyle.


This can vary depending on several factors, including the surface and frequency of use, so it’s important to take notes on how your current pair of running shoes is holding up over time to know when it’s time to shop for new ones. Here are some signs that it’s time to replace your running shoes.

Pain at the Back of The Knees

One of the most common places people complain about pain is right behind their knees. This is often a sign that it’s time for new running shoes. Sometimes, however, this pain could be caused by biomechanical issues or too much muscle tension. Make sure to have someone take a look at your form and see if any muscular adjustments can be made as well as see a podiatrist if it doesn’t stop hurting.

Foot Pain

Poor-fitting shoes can cause all sorts of discomfort. The soles are made up of two different materials, the harder outer layer and a softer inner layer that molds to the shape of your foot. If the shoe doesn’t fit, it could cut into either or both materials and rub against the skin in these areas. Over time this will cause friction, chafing, and blisters which means it’s time for a new pair!

Inconsistent Performance

If you have been having performance issues on the job or track that cannot be attributed to a particular part of the workout, it may be time for new shoes. The hardness and shape of the running shoe cushioning will usually dictate how well the shoe can control impact forces before they are transferred up through your feet, knees, hips, and spine. 


A harder shoe needs less cushioning as it is designed for high-mileage or heavyweight runners who don’t need extra shock absorption. A softer shoe needs more cushioning because it’s designed for those with lower mileage or lighter weight runners who do require more shock absorption. Though the shoe companies typically provide lifetime guarantees on their product, when should you know if it’s time to make a switch?

Shoes Looks Worn Out

Worn-out running shoes cause problems such as the knee, foot, and hip pain. Running in the worn-out shoe is like running barefoot on the pavement, it’s going to take a toll on your body! The cushioning of the sole and heel are also lost with worn-out soles, leading to more strain on the feet, knees, and hips. One way to know if it’s time for new shoes is how much cushioning remains in the sole. A thicker sole is better at absorbing shock, so if the sole seems thin or hard then it may be time for new ones.

Feel Worn Out

Numbness in feet or toes? If the shoe is too tight, it’s time for a new pair. Don’t ignore aches, soreness, or pain on one side of the foot, too. If the shoe’s getting wet when you run, then consider switching brands because they’re not designed for water resistance. Finally, it’s time to think about replacing your shoes if they are more than 400 miles old (the average lifespan of a running shoe).

You’re Starting To Over-pronate

If you’re starting to over-pronate then it might be time for a new pair of sneakers. This can happen for a variety of reasons, like foot pain and muscle soreness, but in the end, it means that your old shoes just aren’t working as well as they used to.


If this sounds like something that is happening in your life, there are plenty of things that you can do to keep them going a little bit longer. One good option is insoles, they provide the necessary support and make sure that the entire sole of the shoe isn’t touching the ground at once.

Loss of Support 

This is one of the most common indications that it’s time for a new pair of running shoes. As an avid runner, I can attest that this is a very difficult problem to come across. After a while, most runners notice that their arch will dip more noticeably when they take each step. This makes them flat-footed and heel-striking instead of landing on the balls of their feet with good form. 


The added pressure also puts a lot more strain on the entire structure of our feet and may cause discomfort or pain. A diagnosis from a podiatrist could help determine if further treatment is needed, but as far as lifestyle changes go, new footwear is usually recommended first.

Size No Longer Fits Correctly

Your current running shoe size is no longer comfortable, or they fit properly but look worn. These are both good indications that it’s time for a new pair of shoes. If your toes start reaching the front of the shoe and pushing up against the laces, then this may also be a sign that you’re due for a replacement. 


Another indication that it’s time for new kicks is if you have reached the end of their durability, maybe there are places where it looks like leather could tear away from the sole, or there are only two sections left on the heel that provides cushioning.


If all of these sound like they’re descriptions of your current running shoe situation, it’s time for a new pair. And, while we’re talking about replacing old items with new ones, think about getting new socks and headbands as well. A couple of fresh products can do wonders for comfort when you’re spending so much time on the pavement. You’ll be happier and healthier because of it!