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When Should You Replace Your Running Shoes?

Running shoes are an investment...but they're probably the most important piece of gear that you will buy. As you log mile after mile in your shoes, they eventually begin to lose their cushioning, stability, and shock absorption. This can quickly lead to injuries like shin splints, knee problems, IT band issues and more. If you press the midsole of the shoe and it feels more hard than squishy, the foam cushioning is likely wearing out.

We recruited several running experts to weigh in on when it's time to replace your running shoes to ensure optimum performance and injury prevention. 

Dalissa Burke, P.A. at OrthoCarolina Foot & Ankle 

A general rule that many people follow is changing their running shoes every 300-500 miles. I tell my patients who run more frequently to change their shoes every 300 miles, but if they don’t run very much they can get by with once a year.

Caleb Masland, Boone-Based Running Coach

Caleb recommends rotating different pairs of shoes, even owning up to 3-4 pairs at a time that you regularly use. For more advice from Caleb about changing your running shoes, check out his detailed post,  When Should I Retire My Running Shoes

Dana Dempsey, Triathlete and P.A. at Ortho Carolina Hand Center

Proper footwear is important. But knowing when to swap out into a fresh new pair of kicks can be challenging. Many go by the 300 miles rule. I don't log my miles. I know once my feet, knees or hips start to get achy, it's time for a new pair! You also want to check the bottom treads to make sure there are not any bald spots.

How often do you replace your running shoes?