I would walk 500 miles, but I would need new shoes before I walk 500 more.


Thursday: Rest

My running shoes are like children to me. I love them and care about their well being until they’re old enough to go out on their own (and be donated haha). I make sure to pay attention to the mileage i put on each pair and I only wear them when I run. A basic rule with running shoes is to change them between 300-500 miles. If you wear minimal shoes, or lightweight shoes you should change them out between 200-300 miles. Yeah I know, this is a very general piece of advice so hopefully the next part will help.

Changing your shoes depends on a few factors.

– The surface you run on. Roads will break down shoes faster than trails.

– Your weight. Example A 200 lb person will break down their shoes quicker than a 100 lb person.

– The type of shoe you wear. Minimal or lightweight shoes will wear out before basic heavier running shoes.

– The wear on the shoe. If you take a look at the heel, the outsole & tread on the bottom, you can determine if your shoe is worn. Look at your shoes like you would the tread on your tires. The picture below is an old pair of Nike’s I only use for hiking in. Check out the wear along the right side of the sole!


– How your body feels. Sometimes the tips above won’t help you decide if you should change your shoe. Little pains here and there without being injured could mean you need a new pair. When you’re out running and constantly feel off, or feel your knees aching, or parts of your foot hurting for no reason it might be time to change your shoes.

I have had many clients in the past come to me and tell me about their knee pain or foot pain and the first question I always ask is “how old are your running shoes?” If your running a decent amount & using the same shoes for the gym & everyday activities you may have to replace your shoes more often, and might want to consider buying running shoes you only run in to make them last longer.


Current Rotation from L to R: Brooks Pure Grit, Pure Flow, Nike Lunarfly 4, Saucony Kinvara 4, Shadow Genesis

I keep track of my training runs on my Runners World Training Log. I love their training log because I get to keep track of my shoe’s mileage on the same screen as I log my run. It’s pretty fun too because it breaks down the cost of your shoe to the mileage you’ve ran and gives you the price per mile. It definitely makes me want to get my money’s worth out of the shoe.

My shoes!

Determining the lifespan of your shoes is definitely up to the individual, but the best bet it to keep track of your mileage (even if just using a notepad and pen) and pay attention to your body’s signals and the wear on the shoes.

Happy Friday and put some miles on your shoes this weekend!

PS, I cut a side bang.


I’ll commit to a shorter one, once my hair gets longer

Author: She's Going the Distance


4 thoughts on “I would walk 500 miles, but I would need new shoes before I walk 500 more.

  1. Interesting post, thanks for sharing! I’d be curious to know more about the benefits of having multiple shoes in rotation at one time. Does a day off help a shoe’s material recover and therefore last longer? Is it beneficial to have different pairs of shoes with slightly different levels of cushioning depending on what distance you’re running on a particular day?

  2. Ive read in the past (probably on Competitor.com or RunnersWorld.com) that you should have at least 2 pairs to rotate. It takes about 24 hours for your shoes to decompress after a run so generally one pair of shoes is totally okay to have if you’re running once a day (and only using them to run in). I like having options for my run. the 5 i have is a little ridiculous, BUT this year I tried out different brands (I was stuck on NIke’s forever).

    So I wanted to experiment and yes I use lighter shoes for speed work and use more durable shoes for longer runs. I like having several pairs because they won’t wear out as quickly if i’m only wearing them 1-2x per week. Another consideration is that I only buy lightweight shoes. Mine will last about 250 miles so i’m constantly buying new ones.

    As far as having different cushioning/heel drops etc– It is beneficial because different muscles in your legs and foot will have to engage when you have a different shoe while running. Think of the difference in how your legs feel from a 4″ heel to a pair of sandals. It’s the same concept, just on a smaller scale. I’ve personally noticed from having different heel drops and cushioning, that i have no foot pain and I rarely have any issues with my calves, shins etc. I believe it’s from changing my shoes slightly to work different muscles/bones in the foot and legs.

    Here’s an article about replacing shoes:

    Here’s an article about having 2 pairs of shoes to rotate:

    Hope this helps!!

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