How often should you change your running shoes?

One of the most common questions we hear at Sportlink is: “How often should I change my running shoes?”

Whether you’re training for a marathon or heading out for a few steady miles each week, your shoes are the most important piece of kit you own - and knowing when to replace them can help prevent injury, improve performance, and keep you feeling good on the move.

The general rule of thumb

Most major running shoe brands - including Brooks, 361, Saucony, New Balance, Hoka, Mizuno, On and Adidas - recommend replacing your running shoes every 350 to 500 miles (480 to 800 km).

That range exists because every runner is different: your weight, running style, and the surfaces you train on all influence how quickly your shoes break down.

“Generally speaking, I’d say somewhere between 350 and 500 miles,” says Mark Thorpe, Sportlink Store Manager. “But it really depends on how you run and where you’re putting the most pressure on the shoe.”

Signs it’s time to change your running shoes

You don’t need a stopwatch or spreadsheet to track every mile. There are some easy-to-spot signs that your shoes might be past their best:

• The tread is worn down - especially around the heel or forefoot

• The midsole feels squishy or compressed when you press into it

• You’re feeling new aches or pains, particularly in your knees, shins or hips

• Your shoes feel flat or unresponsive on the run

“I can usually feel just by pressing into the midsole if it’s gone,” Mark explains. “That part under the forefoot is where you toe off before taking the next stride. If it’s lost its bounce or feels overly soft, that’s a sign it’s time to replace them.”

Why rotating shoes can help

A great way to extend the life of your running shoes is to have two or more pairs on rotation. That gives the foam in your shoes time to decompress between runs, helping to preserve the cushioning for longer.

“If you’re only running in one pair every day, you’re constantly squashing the foam down,” says Mark. “But if you give it time to spring back, it’ll last longer - and you’ll get a more consistent feel on your runs.”

Choose the right shoe for the right run

At Sportlink, we always recommend choosing the right shoe for the type of training you're doing. That might mean:

• A max-cushion daily trainer like the Hoka Bondi 9 or Asics Superblast 2 for easy miles

• A lightweight, responsive shoe like the New Balance Rebel 5 or Adidas Boston 13 for tempo runs

• A carbon-plated race shoe like the Adidas Adios Pro 4 or Hoka Rocket X3 for race day performance

By rotating your shoes based on effort and terrain, you’ll not only extend their lifespan - you’ll also get the most out of every session.

Need help choosing your next pair?
Pop into Sportlink and speak to our team of experienced runners - like Mark - who can help match you with the perfect shoe for your stride, goals and mileage.

You can book to have your gait analysed here.