Proper Mileage For Running Shoes

Your running shoes should last between 200 and 400 miles. Whether you are on the low or high end of that range depends more on your running style than the type of shoe. For example, small, efficient runners can get more mileage than heavy-footed runners. While you can't change the mileage or your style, you can be more aware of what worn-out shoes feel like and how they influence your running.

Examine the Shoes

Make it a habit to examine your running shoes. Check the mid-sole cushioning for wear or compression. Turn the shoe outsole up and try to bend the toe box towards the center. A worn out shoe will bend easily. Examine the tread for worn spots that may cause you to loose traction and slip.

Feel Over Mileage

More important than mileage is how the running shoes feel. If you experience shin or ankle pain, consider replacing the your shoes. Scott MacPherson, 2012 U.S. Olympic Marathon trials qualifier, describes wearing worn out shoes as "feeling like you're running on a flat tire." He urges runners to understand what those niggling aches mean rather than ignoring them.

Minimal Shoes

Minimal or barefoot running shoes also have mileage limits. Although these shoes have less correction or support than traditional running shoes, they still will exhibit signs of mileage wear. John Schrup, retail manager and coach for Rogue Running, explains that these shoes have a different road feel than traditional shoes, but as the shoe wears out, runners will feel the road more sharply because the "midsole foam compresses at varying degrees to reveal hard and uneven surfaces beyond what is often comfortable and a less-than-natural gait."

Old Shoes

If you return to running after a break, don't assume that your old running shoes need to be replaced. If you stored them properly -- no extreme heat or cold --- the shoes should be fine to run in. Schrup reports that shoe quality is much better today and the molded EVA material holds its shape longer. So if you rediscover a pair in your closet, Shrup says the shoes "won't have changed much since you last wore them."

Other Tips

Try not to run in the same pair two days in a row. Allowing the shoes to dry out and giving the padding time to uncompress may add some mileage. Use your training log to track the mileage on every pair you train in. Or mark the shoes with the date purchased. Save your running shoes for running -- mileage counts whether you're walking the dog, shopping or trail running.