Do running shoes wear out if you don’t use them?

Unused shoes last much longer than worn ones, but the cushioning can slowly get firmer over a few years, especially if they’re stored somewhere hot. If an old, unused pair feels hard or the glue looks cracked, it’s probably past its best.

Can I wash running shoes in the washing machine?

It’s gentler to clean them by hand with a soft brush, a bit of mild soap and lukewarm water. Machines and hot water can damage the glue and shape. Let them dry naturally, away from heaters.

Should I buy the same model again?

If your last pair was comfortable and you had no aches, buying the same model is a safe choice. Brands sometimes change a model between versions, so try the new one on and check it still feels right.

Do walking miles count towards my shoes’ mileage?

They do wear the shoes, but more gently than running. If you wear your running shoes for walking, errands or the gym, they’ll wear out sooner than the running distance alone suggests. Keeping them for running makes them last longer.

When to replace running shoes: the signs and the mileage rule

Most running shoes last around 500–800 km (300–500 miles) of running. For a beginner running two or three times a week, that’s often somewhere between nine months and well over a year. The distance is only a rough guide, though: replace your shoes when the cushioning feels flat, the sole is worn smooth, the upper is falling apart, or you start getting new aches that weren’t there before.

How many miles do running shoes last?

Running shoes usually last about 500–800 km (300–500 miles). Some last less and some much longer. It depends on the shoe, how heavy you are, how you run, where you run, and whether you also wear them for walking or the gym. Lighter, softer shoes often wear out sooner; sturdier everyday running shoes often last longer.

Think of the range as a reminder to start checking your shoes, not a hard deadline.

How long will my running shoes last as a beginner?

How long your shoes last depends on how much you run each week. This table turns the 500–800 km (300–500 miles) rule into time:

You run about…	Your shoes may last roughly…
10 km (6 miles) a week	1 to 1.5 years
20 km (12 miles) a week	6 to 9 months
30 km (19 miles) a week	4 to 6 months

Most people starting with a walk/run plan run 10 km a week or less at first, and remember that the walking parts wear the shoes more gently. So a first pair often lasts a long time. Once you’re running 30 minutes or more, three times a week, the distance adds up faster. If you want to know how far you run in a typical session, the pace calculator can turn your time and pace into distance.

What are the signs your running shoes are worn out?

The signs your running shoes are worn out are flat cushioning, worn soles, a broken-down upper and new aches. Check your shoes against this list every month or so:

The cushioning feels flat or hard, and runs feel harsher than they used to.
The sole is worn smooth in places, especially at the heel or under the ball of your foot.
The foam has deep creases or wrinkles along the sides.
The shoe tilts when you put it on a table and look at it from behind.
The upper is torn or has holes, especially near the toes.
The heel cup has gone soft and your heel slides around.
You have new aches in your feet, shins or knees with no other obvious reason.
A new pair feels much better when you try one on in a shop.

One sign on its own isn’t always a reason to replace them. Two or three together usually is.

Can old running shoes cause aches and pains?

Worn-out shoes can make aches more likely, because they don’t cushion and support your feet the way they used to. If you start getting new soreness in your feet, shins or knees, and you haven’t changed anything else, check your shoes.

But don’t assume shoes are always the cause. Doing too much too soon is a far more common reason for beginner aches. If pain is sharp, gets worse, or lasts more than a few days, see a doctor or physiotherapist. Our guides to shin splints and knee pain from running explain what else to look at.

How do you keep track of your shoe mileage?

The easiest way to track shoe mileage is with a running app that counts the distance for each pair. Otherwise, write the date you bought them on the tongue or insole, and add up your runs every so often.

In the Run app, you can add your shoes and the app adds up the distance you run in each pair, so you can see at a glance when they’re getting close to the end. It’s one of the tracking tools listed on the features page, along with GPS, pace, splits and Apple Health sync.

How can you make running shoes last longer?

You can make running shoes last longer by using them only for running and treating them gently. A few simple habits help:

Keep them for running. Wear other shoes for walking around, errands and the gym.
Untie them properly. Don’t kick them off by stepping on the heel.
Dry them slowly. Insoles out, paper inside, at room temperature. No heaters or dryers.
Clean them by hand. A soft brush and mild soap, not the washing machine.
Store them somewhere cool and dry, not in a hot car or a damp bag.
Consider a second pair. Swapping between two pairs gives each one time to dry out and spreads the wear.

Wet weather is hard on shoes, so if you run in the rain a lot, our guide to running in the rain, cold and heat has more tips on drying them out.

What should you do when you replace your running shoes?

When you replace your running shoes, start with a pair that fits as well as your old ones did on day one. If you loved your last pair, the same model is a good place to start, but always try the new version on. If you’re not sure what to choose, our guide to running shoes for beginners explains how to check the fit.

It helps to buy the new pair a little before the old one is completely finished. You can wear the new shoes on a couple of shorter runs first, then switch over fully.

What can you do with old running shoes?

Old running shoes still have a life after running. Use them for walking the dog, gardening, painting or messy jobs. If they’re in decent shape, many charities and some shops accept them for donation or recycling. Just don’t keep running in them once they’re done.

The short version

Start checking your shoes once they’ve done around 500 km (300 miles), and replace them somewhere between that and 800 km (500 miles), or sooner if they feel flat, look worn or your legs start to complain. Keep them for running, dry them gently, and keep a simple record of how far they’ve gone.