When should you change your running shoes? A runner’s guide from Sportlink

If you’re a runner, sooner or later you’ll ask the same question:

“When should I replace my running shoes?”

It’s one of the most common things we hear in store at Sportlink - and while brands often give mileage guidelines, the real answer is more personal than that.

To help, we asked Sportlink Store Manager and shoe expert Mark Thorpe to explain exactly what runners should look for.

Here’s his simple, no-nonsense guide.

The short answer: Around 350-500 Miles (but it depends)

Most running shoe brands suggest replacing your shoes somewhere between 350 and 500 miles.

Mark explains:

“I generally err on the side of caution and say around about 400 miles, you’ll start to feel the foam losing its bounce.”

But that number isn’t fixed. How long your shoes last depends on:

• Your body weight
• Where you land in the shoe (heel, midfoot, forefoot)
• Whether you overpronate (roll inwards)
• The surfaces you run on
• How often you rotate shoes
  

Two runners could buy the same model on the same day - and need to replace them at completely different times.

The number one sign your running shoes need replacing

Forget the mileage first.

Mark’s main test is much simpler: Press the midsole with your thumb.

“The first thing I always check is the foam under the forefoot. If that’s starting to feel soft and dead, it’s probably time to change.”

That midsole foam is what absorbs impact and gives you cushioning and bounce. Once it breaks down, your shoes may still look fine - but they’re no longer doing their job.

You might also notice:

• Your legs feel more tired than usual
• Small niggles appearing (knees, hips, calves)
• Less “spring” in your stride
• The shoe feels flat or lifeless

These are all signs the midsole is past its best.

Can old running shoes cause injuries?

Worn-out shoes don’t automatically cause injuries - but they can increase your risk.

When the foam loses its structure, your body absorbs more impact. Over time, that extra stress can contribute to aches, pains and overload injuries.

That’s why Mark prefers runners to replace shoes a little early rather than too late.

A simple way to make your shoes last longer: Rotate them

One of Mark’s biggest tips?

Run in more than one pair.

Rotating shoes allows the foam to fully recover between runs, helping each pair last longer and feel better.

Even alternating between two pairs can:

• Extend shoe lifespan
• Improve comfort
• Reduce moisture build-up
• Keep cushioning more consistent

What about washing running shoes?

Mark keeps this one simple:

Don’t put them in the washing machine.

Heat and aggressive spinning can damage the foam and structure.

Instead:

• Let muddy shoes dry naturally
• Brush off dirt once dry
• Use mild soapy water on the outsole if needed

Not sure if your shoes are done? Bring them in

One of the biggest advantages of shopping in a specialist running shop is honest advice.

At Sportlink, runners regularly bring their shoes in and ask:

“Do these still have life left?”

Mark says:

“Sometimes I’ll tell people they’ve probably got another 100–150 miles in them. Other times, it’s definitely time to change. We’ll always give an honest opinion.”

There’s no pressure - just experienced runners helping runners.

Key takeaways

Most shoes last around 400 miles on average

Check the midsole foam - softness means it’s breaking down

Fatigue and small niggles can be warning signs

Shoe rotation helps massively

Don’t machine wash running shoes

If unsure, get them checked by a specialist

Need help?

If you’re unsure whether your current shoes still have life in them 1 or you’re thinking about your next pair - pop into Sportlink.

Bring your old shoes with you and we’ll take a look.

Sometimes that quick check can make all the difference.