If you’re putting in the miles, your running shoes are taking a beating. A good pair of running shoes isn’t cheap, so it makes sense to take care of them and get the most out of their lifespan. On average, most running shoes last between 300 and 500 miles, but with a little care, you can keep them feeling good for as long as possible. Here’s how to make your shoes last longer without compromising comfort and performance.
Rotate Your Running Shoes
One of the easiest ways to extend the life of your running shoes is to rotate between two pairs. If you run consistently, alternating between different shoes gives each pair time to decompress and dry out between runs. This helps maintain the cushioning and structure, preventing premature breakdown. It also allows you to match your shoes to different types of runs. A lighter pair for speedwork and a more cushioned pair for long runs can help distribute wear and tear more evenly.
Let Them Breathe
Sweaty feet and damp shoes are a breeding ground for bacteria and odor. After a run, take your shoes off and loosen the laces so they can air out properly. If your insoles are removable, take them out to speed up the drying process. Avoid storing your shoes in a gym bag or the trunk of your car, where moisture gets trapped and accelerates material breakdown. Instead, leave them in a well-ventilated area at room temperature.
Keep Them Clean—But Skip the Washing Machine
It’s tempting to toss your running shoes in the washing machine when they get dirty, but that can do more harm than good. The combination of water, detergent, and agitation can break down the midsole foam and glue that holds everything together. Instead, clean your shoes by hand with mild soap, warm water, and a soft brush. If they’re really muddy, let the dirt dry first and then brush it off before scrubbing. Always let them air dry and never put them in the dryer.
Store Them Properly
Where you keep your shoes when you’re not running matters. Heat, humidity, and direct sunlight can all cause materials to degrade faster. Avoid leaving them outside, near a heater, or in a hot car. A cool, dry spot inside your house is the best place to store them. If you want to help them retain their shape, stuff them with crumpled newspaper or shoe inserts while they dry.
Track Your Mileage
Even with the best care, running shoes don’t last forever. Keeping track of your mileage helps you know when it’s time for a new pair before you start feeling aches and pains from worn-out cushioning. Many running apps let you log your shoes and track their mileage automatically. If you’re not using an app, a simple note in your training log can work just as well. Signs that your shoes are past their prime include worn-down treads, compressed midsoles, and new aches in your feet, knees, or hips.
Only Wear Them for Running
It’s tempting to wear your running shoes for errands or casual wear, but that extra mileage adds up quickly. If you want them to last, save them for running. Wearing an older pair for walking or everyday activities can help extend the life of your current running shoes.
Replace When Needed
Taking care of your running shoes will help them last longer, but don’t push them beyond their limits. Running in shoes that have lost their support and cushioning can lead to discomfort and potential injuries. When it’s time for a new pair, retire your old ones for non-running activities or donate them if they’re still in decent shape.
A little extra care goes a long way in keeping your running shoes in top condition. Treat them well, and they’ll return the favor by keeping your feet happy and your runs smooth.