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How Many Kilometers Can Running Shoes Last?

Running shoes typically last 800–1,000km (500–600mi) before you need to replace them. That's the general rule of thumb, and it holds up well for most regular runners. Your actual number moves up or down that range depending on your weight, your running style, where you run and the type of shoe you wear.

Hello, there is one question I'd like to know. I run three to four times a week and my actual shoes are Nike Vomero, which I really like.

Is there any correct time I should replace them for a new pair? Is there a standard duration for those running shoes?

Thanks for your help.
Alberto

– Alberto, Portugal

Thanks for your question about your Nike runners, Alberto.

As I said above, it depends on four factors — your weight, the way you run, where you run and your shoes. Let's cover these in a bit more detail.

Your Weight

If you're heavier, your shoes take more pounding with every stride. More load per stride means the midsole breaks down faster — so your shoes won't last as long as they would for somebody who weighs less.

The Way You Run

On my Running Cadence page I ask the question: "Do you run like an elephant, or do you run like a gazelle?"

Clearly a gazelle needs to shop for running shoes less regularly than somebody who runs like an elephant.

Additionally, I'd say a factor is the way you run in your shoes. I'll illustrate with a personal example. For a long, long time I was deeply devoted to one shoe type only: the Asics Kayano series. However, at one point, something subtle must have changed. The way the shoe interacted with my feet meant there was some slight rubbing happening on the inside of the shoes — they were ever so slightly touching the inside of my other leg.

Not even noticeable to me as I was running. But over time, causing quite a bit of wear and tear. Maybe my calves were just getting so muscular and big, they became unavoidable... :)

When I went to get new shoes fitted, the guy fitting me pointed it out, and we had a run on the treadmill with video to confirm what was happening.

All to say: if your shoes aren't completely right for your feet, you could be replacing them much more quickly.

Where You Run

If you run on trails — with rocks, sand and other off-terrain goodness — that will impact your shoes more than running on bitumen. You'd get the most mileage out of your running shoes running on a treadmill.

Your Shoes

Lastly, the type of shoe matters too. For a general running shoe, getting about 800–1,000km out of a pair is pretty normal.

When you're talking racing flats or carbon-plate wonders of speed, much less. The early carbon-plate shoes were only good for 50–100km — current-generation carbon racers should get you closer to 300km. Still not a lot, but if you're only using them for racing, that might be fine for you.

What to Do With This Information

Well, I hope you understand it's pretty much impossible to give you The Number. But keep the four factors above in mind to work out whether you're likely to sit at the higher or the lower end of the range. Heavier, imperfect technique, plenty of trail miles — your number will probably land below it.

So, track your weekly mileage, and once you're approaching the 800–1,000km range, start checking your shoes for these four physical signs of wear:


The good news: you don't have to track any of this by hand. Your GPS running watch or your phone running app — Strava and the like — already has this mileage number sitting in your log. Check it, rather than guessing.

It's also worth tracking your weekly mileage more broadly — it tells you far more than just when to replace your shoes.

One more sensible move: rotate between two pairs rather than running in just one. Alternating them gives the cushioning in each pair time to recover between runs, and stretches how long both pairs last you overall.


An alarm bell worth listening to: any sudden, unexplained injury. In my early running years I had a few instances where I was just wearing shoes out completely, and at some point I'd get some unexplained knee pain that would just kind of linger — until I'd buy a pair of new running shoes, and the knee pain would disappear.

If in doubt, go to a good running shoe store and get a professional's opinion. The good ones won't just try to sell you something new — they'll give you an honest appraisal and tell you whether you've genuinely got mileage left on your shoes.

Hope this helps. Enjoy your running.
Kind regards,
Dominique

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