The internet’s collective wisdom says that you should replace your shoes somewhere between 300 and 500 miles. However, this decades-old rule of thumb is based on a few limited studies and general advice from brands. New foam varieties, outsole rubbers, and upper technology means it’s now harder to offer blanket advice.
There are many different formulas of modern midsole foams. Durability is now judged not only by how long the protective cushioning lasts, but also whether it continues to deliver the bounce and performance. Some of the top superfoams might lose their initial energy but remain as protective as a firmer, more traditional EVA sole. For example, your high-tech carbon race shoe could become your daily runner once it’s lost its top-speed edge.
You also have to factor in your unique running style. Shoes wear differently for different runners, impacted by variables like weight, stride pattern, pace, daily usage, terrain, and climate. There are obvious signs of wear and tear: Heel collars rubbed through, holes in the uppers or grip worn to the point it’s no longer effective. It’s harder to spot when a midsole has had its day. They don’t crease in the same way older shoes used to.
The best advice: Use your shoes until something feels off. When that happens, you might want to start shopping.
