How Long do Running Shoes Last?

Last Updated on January 9, 2018 by Jimson Lee

This is part 3 of the series from the Lake Tahoe Triple Marathon & Ultramarathon Part 1.

One of the keys in preparation of any long distance runner is the famous question:

How Long do Running Shoes Last?

How often should you replace them?

My answer is a quick one:  400 miles or 650 km.

And I’m not paid to say this by Nike or Adidas or Puma.

Why 400?

It seems to be the magic number based on several of my elite middle distance friends who do a lot of mileage.

For example, if you are a consistent 50 miles per week runner, then change shoes every 8 weeks. You do the math.

This is the reason why you must have a running log.  You must count all the miles on your running shoes, training and racing…

Obviously, you don’t want to wear a brand new pair, but you don’t want a pair of running shoes that’s on its last legs, so to speak.  In our race, we had a spare pair in the Crew Mobile (an Audi Q5, which made my entire trip super comfy) along with spare clothes and all of our food and drinks.

Often the soles of running shoes look normal, but it’s the inside cushioning that has lost its efficacy.

After 400 miles or so, you simply designate the shoes as walking shoes, or even have a special designated pair when you cut the grass with the lawn mower.

Or better yet, donate them to charity such as Soles for Souls.  Because they still look good on the outside.  It’s the inside that’s worn out, and that can lead to injuries down the road.