If you run 10 mi (16 km) per week, it’ll take you about 8 months to hit 300 mi (480 km). If you run 20 mi (32 km) (or more) per week, replace your shoes every 4-6 months. The soles of your shoes may look fine, but mid-sole damage isn’t always visible to the naked eye.
If your shoes have hit their limit, you don’t have to get rid of them! Feel free to wear them to run errands or do yard work. Just avoid wearing them for running so you don’t hurt yourself.
If you’re experiencing sore or tight feet for the first time as a runner, worn out tread is likely the issue. When you’re buying new running shoes, consider your specific needs. For example, if you run cross-country on tough terrain, quality tread is crucial. If you struggle with knee or hip pain, go with well-cushioned shoes that absorb shock better. [4] X Research source
For example, if exterior stitches are fraying, the shoes will feel loose and provide less support than they used to. It’s a good idea to start checking your shoes for visible wear at the 6-month mark (especially if you wear them for activities other than running).
Mid-sole compression isn’t always visible on the outside. That said, if the shoe cushioning looks visibly creased, it’s definitely time for a new pair.
This is especially true if the pain is sudden and you can feel it on both sides of your body (for example, both knees hurt instead of just one of them). To test the theory, switch to another pair of sneakers and hit the trail. If you don’t feel the same aches and pains, your shoes were causing the problem.
If you’re slipping on flat or dry surfaces, the tread is definitely shot.
Untie them instead of kicking them off Air-dry them when they get wet (avoid the dryer) Wear them for running only Rotate between 2 pairs of running shoes[13] X Research source
