Running shoes rarely “die” in a spectacular way. The upper usually still looks decent long after the foam in the sole has stopped working. That is why many people run in worn-out shoes for a few months too long. We explain how many kilometres you can expect and which signs tell you it is time for a new pair.
How many kilometres is normal?
It is most often assumed that a running training shoe lasts from 500 to 800 km. It is a wide range, because many things affect durability at once:
- The runner's weight. The greater the load, the faster the foam compresses.
- The surface. Tarmac and concrete wear down the rubber faster than a forest path.
- The type of foam. Light, very bouncy foams in racing shoes wear out faster than the more durable foams in classic trainers.
- The way you run. Shuffling your feet or landing hard on one edge wears the sole in specific spots.
With three 10 km runs a week, 600 km is roughly a year of running. During marathon preparation it can be just a few months.
Five signs it is time for a change
- Aches you did not have before. Your knees, shins or feet start to make themselves felt, even though your training has not changed. This is often the first and most important sign.
- Creases on the side of the sole. Deep, horizontal creases in the foam mean it is already heavily compressed.
- Rubber worn through to the foam. If you can see bare foam on the outsole where the pressure is greatest, the outsole no longer protects the sole.
- The shoe tilts on a table. Put the shoes on a flat surface and look at them from behind. A clear tilt of one heel is a sign of uneven wear.
- No more “spring”. Compare your old shoe with a new one of the same model in the store. The difference in softness is often surprising.
How to count kilometres
The easiest way is in the app where you log your runs. Strava and Garmin Connect let you add shoes as gear and add up the distance of each pair automatically. All you have to do is pick the right shoes for every run. When you are getting close to 500 km, start paying closer attention to the signs in the list above.
How to make your shoes last longer
- Rotate two pairs. The foam has time to recover its shape between sessions, and each pair covers fewer kilometres.
- Use running shoes only for running. Everyday walking also wears the sole; it just does not show up in any app.
- Dry them at room temperature, with the insole removed and stuffed with paper. Radiators and hair dryers damage the foam and the glue.
- Loosen the laces when putting shoes on and taking them off. A crushed heel counter stops holding your heel.
What about old shoes?
A shoe that is no longer fit for running can still serve for walks, in the garden or at the gym. Just do not keep using it for running sessions only because it “still looks fine”.
You do not always have to buy a new pair at full price. Proven models from previous collections can be found in the Sale and End of line categories. And if you are not sure whether your shoes are still fit for running, bring them to Azyl Biegacza at Gdyńska 4. We will assess them on the spot and compare them with new ones.