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Good Content from: Team Saucony

One of the reasons we love running is its simplicity: all it takes is you and a trusted pair of running shoes (and the right apparel!). Since our sport requires so little equipment, the equipment we do need—most importantly, shoes—is key to our success.

At Saucony, we design every shoe to carry you through your longest miles. Whether that’s 2 or 20. But like every race has a finish line, even the most durable shoes eventually break down. So before you run for good, you need to make sure that your shoes can support you every step of the way.

Here, we’ll answer a few common questions about running shoes to help you get the most out of yours.

How often do I need to replace running shoes?

Runners usually need to replace their shoes every 400 miles. However, that number can vary depending on a few factors, including how many miles you run each week, what surfaces you run on, and your personal comfort preferences.

Certain surfaces—such as hot pavement in the summertime—can wear shoes out faster than others, like a well-groomed trail in the shade, so you might have to replace shoes more often depending on where you run. Your comfort preference can also dictate when you need a new pair; if your shoes feel uncomfortable or worn-down before 400 miles, it’s time to retire them.

How long do running shoes last for?

Most running shoes last for around 400 miles. So if you’re running 20 miles per week, they will last about five months. On the other hand, if you train like Parker Stinson—who clocks 110 miles per week—your shoes will likely last less than a month.

How do I know if my running shoes are worn out?

Usually, your body will tell you when your shoes are worn out. If you’re a regular runner and you suddenly feel an ache or pain in your shins, feet, arches, knees, or Achilles, your shoes might be to blame. Here are a few markers of worn-out shoes:

  • Creases along the outer midsole that signal compressed cushioning
  • Worn-out treads
  • Holes or tears in the upper fabric
  • They feel “flat” when you run

Do I need new running shoes?

Once you’ve worn your shoes for 400 miles and/or they’ve started feeling flat, it’s time to ditch them for a new pair. If you need help choosing your next sole mate, you can start by telling us about yourself via our Shoe Advisor, which will match you with a pair that fits your needs.

For more new shoe recommendations, check out these:

  • Triumph 17: Neutral shoe with lightweight yet super-plush cushioning for a comfy ride
  • Freedom ISO 2: Responsive neutral shoe that’s low to the ground (4mm offset) and features a knitted upper and soft cushioning that cradle and support your foot
  • Kinvara 10: Our lightest, fastest neutral shoe with an ultra-responsive midsole and breathable upper
  • Guide 13: Designed with comfort stability in mind; features a subtle medial post to keep you supported for the long run

How many miles should I put on a running shoe?

To be safe, you should put no more than 400 miles on a running shoe. Once you buy a new pair of shoes, jot down the date of your first run and track your weekly mileage in them—that way, you’ll know when to replace them. Not good at remembering? We suggest using your apps, like Strava or Garmin Connect, to record your daily miles.

How many miles do Saucony shoes last?

Saucony shoes last for around 400 miles. While that number is a good benchmark, make sure to always monitor your shoes for signs of wear and tear throughout your training, as running in worn-out shoes can increase injury risk—and no one wants to be sidelined for the season.

One way to extend the lifespan of your shoes is to alternate between two different pairs. If you find ones that you love, consider buying two pairs of the same style and switching them out every other run. You can also rotate between varying styles, which may help build different muscles and ward off injury. Here are a few shoe rotation ideas.

Should running shoes be a size bigger?

When you run, your feet swell—thanks to gravity and extra blood flow—so it’s not unusual to have a running shoe size that’s larger or wider than your normal shoe size. The best way to learn your running shoe size is to have your foot measured at a local running shop.

Well-fitting shoes should feel snug in the heel and midfoot, with room for your toes to spread out and wiggle around. If your toes are cramped or rubbing the end of the shoe, you likely need a larger size. Also, if you have black or missing toenails after a run (we’ve all been there!), your shoes are probably too small.

Let your feet be your guide

When something doesn’t feel right with your running shoes—maybe they’re uncomfortable, worn-out, or too small—let your feet be your guide. It’s best to trade out old or ill-fitting shoes for a better pair before they cause problems. While 400 miles is the magic number to retire your shoes, remember to always pay attention to signs of wear and tear, no matter the mileage.

Want more Saucony scoop? Be sure to keep checking our blog at Saucony.com for tips and insights about shoes, training, racing, and more.

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