This is a sign that it’s time to replace your running shoes, according to doctors

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Running shoes don’t last forever, even if they still look fine from the outside. Over time, the cushioning and support inside break down and running in shoes that have lost their structure can leave your feet, knees and joints unsupported, making you more prone to aches, pains and even injuries.

The tricky part is that this breakdown happens gradually, so it’s easy to keep running in shoes that have quietly stopped doing their job. To find out exactly when it’s time to retire your running shoes — and what to watch for before your body starts sending its own warning signals — I talked to doctors who explained how mileage and body type factor into the equation. I’ve also rounded up some podiatrist- and editor-approved running shoes worth adding to your cart if you find that it’s time for a fresh pair.

How often do running shoes need to be replaced?

Most doctors say mileage is the clearest benchmark for retiring your running shoes. “In general, a running shoe should last somewhere between 300 and 500 miles,” says Dr. Dietmar Walter, head of podiatry at Stride Soles , a custom orthotics company. “However, the exact length depends on your weight, running surface and of course the shoe type.”

Treadmills tend to be gentler on shoes, while consistently running on pavement or concrete can wear down cushioning a bit faster, since there’s less natural give to absorb the impact.

Body weight in particular can make a dramatic difference in how quickly a shoe wears out. “I see many patients over 200 pounds only last 200 miles in their shoes, while someone under 140 pounds might last over 550 miles,” says Walter. That’s a gap of more than 350 miles between the two groups, underscoring why there’s no single mileage number that works for every runner — and why paying attention to how your shoes feel matters just as much as counting miles.

What are signs you need to replace your running shoes?

Mileage is a helpful guideline, but your body often sends signals before you hit a specific number. “A good sign that your shoes need replacing is if you are starting to get unexpected aches and pains — like achilles tendonitis, shin splints or plantar fascia pain,” says Dr. Milica McDowell , a doctor of physical therapy and co-author of Walk: Rediscover the Most Natural Way to Boost Your Health and Longevity ― One Step at a Time . If new discomfort starts creeping in during or after your runs, it’s worth taking a closer look at your shoes before the problem gets worse.

Walter also says you can examine your shoe to look for signs of excessive wear. These are the things he says point to your shoes needing to be replaced:

The best running sneakers for when yours need replacing

If it is time to replace your running shoes, Walter recommends a few of his favorites below. I also included running sneakers that NBC Selected editors swear by. They each have at least a four-star average rating from 100 customers or more.

Adidas Supernova Rise 2

Walter recommends this shoe for its plush, responsive foam cushioning and structural support rods that guide a smooth transition from heel to toe. The breathable mesh upper offers a comfortable, snug fit, while the durable rubber outsole delivers reliable traction — making it a solid, everyday pick for runners logging daily miles. Walter does note that it’s not the softest landing, but says that firmness is what keeps it working well after hundreds of miles. This shoe is also available for men .

Brooks Ghost 18

These shoes, which are available for men or women , come recommended by Walter because they have a 3.5 millimeter of outsole rubber, while the average shoe has 3.1. “If you are someone running outside in variable concrete city blocks, this will make a difference over the long run,” he says. These running shoes also offer a soft, cushioned ride with a supportive, breathable knit upper designed to lock the foot in place. They also have a durable rubber outsole that delivers reliable traction on the road.

The shoes have been given theAmerican Podiatric Medical Association (APMA) Seal of Acceptance, which is awarded to shoes that promote good foot health.

New Balance Fresh Foam X 1080v15

This style is also available for men and women and has a highly-cushioned sole to support you as you run. “The cushioning keeps my feet incredibly comfortable, and while it’s on the softer side, I never feel like I’m sinking into it,” says NBC Selected reporter Zoe Malin , who has worn these for both shorter jogs and longer runs. “The shoes have a bouncy feel and a gentle rocker-shaped outsole for smooth heel-toe transitions.” These sneakers have a breathable mesh upper and a grippy sole for traction.

Asics GT-4000 4

I’ve run three half marathons in these sneakers and have been wildly impressed by how they hold up. As a plus size runner, support is key and these have held up as I’ve logged lots of miles. I also have flat feet and find that these have the perfect amount of arch support for me. The sneakers, which are also available for men , have a padded tongue and collar for comfort and are on the wider side.

HOKA Clifton 10

The Clifton 10 has ultralight, plush cushioning in the sole and a breathable jacquard knit upper. They also have a wide toe box and a double-lace lock system to keep your foot secure as you move. “In addition to a gentle rocker outsole that keeps me moving forward at whatever pace I set, they have great traction and controlled bounce,” says Malin. “The foam also sufficiently cushions my feet so they never feel tired, but it’s not so soft that I’m sinking into it.” While this pair is for women, Hoka has the same style on sale for men .

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Frequently asked questions

Most shoes are made for running on pavement, so as long as you select a sneaker made for road running, you should get adequate mileage out of them, says McDowell. Treadmills tend to be even gentler on shoes. “A treadmill is the most forgiving of all of the surfaces to run on because of the cushioning and the consistency,” says McDowell. “So if you are solely a treadmill runner, you may be able to get longer distances out of your running shoes.”

Trail running, on the other hand, can be very tough on shoes because they can get damaged from uneven ground, rocks, tree roots and other obstacles — this tends to be why trail shoes are heavier and bulkier, says McDowell.

Once a shoe’s cushioning and structure break down, it can no longer absorb impact or support your foot the way it’s designed to. That means more shock traveling straight up through your feet, ankles, knees and hips with every stride, which can lead to the aches, pains and injuries mentioned above, like shin splints, plantar fasciitis or achilles tendonitis. Running in worn-out shoes can also throw off your natural gait, since your foot may shift or compensate for the lost support, potentially leading to issues elsewhere in the body over time.

Yes, people who run frequently will need to replace their shoes more often because they will log miles more quickly than those who only run occasionally. It’s not that avid runners run differently or are “harder” on their shoes, it simply comes down to the fact that they use their running shoes more frequently.

Meet our foot health experts

At NBC Selected, we work with experts with specialized knowledge and authority based on relevant training and/or experience. We also ensure all expert advice and recommendations are made independently and without undisclosed financial conflicts of interest.

Why trust NBC Selected?

I am a commerce editor at NBC Selected and a journalist who regularly covers wellness, beauty, home and lifestyle. I have written about the best wide toe box shoes , the best flats with arch support and more. For this story, I interviewed two doctors about how often you should replace your running shoes.

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