When To Replace Your Shoes
Time for New Shoes?
It’s recommended to replace your running or walking shoes every 500–800 km, as worn‑out cushioning and support can increase your risk of injury. Old shoes may look fine on the outside, but the midsole often breaks down long before you can see it. If you’re unsure how far you’ve gone, track your mileage with a fitness watch or an app like Strava to stay ahead of wear and tear.
Casual runners (15km/week) |
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Every 9–12 months |
Moderate runners (30km/week) |
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Every 5–6 months |
High-mileage runners (50km+/week) |
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Every 3–4 months |
Signs You Should Replace Your Shoes
Sign #1
New Aches or Pains
If you’re suddenly feeling discomfort like shin, knee, or arch pain. Your shoes may no longer be supporting you properly.
Sign #2
Damage to the Upper
Holes, tears, or stretched‑out fabric mean the shoe can’t hold your foot securely.
Sign #3
Flattened or Compressed Cushioning
When the midsole looks creased or feels stiff and unresponsive, the cushioning has worn out.
Sign #4
Worn‑Down Tread
Smooth or uneven tread reduces traction and can affect your gait.
Still Not Sure About Your Shoe
Speak with one of our staff in-store or one of our Virtual Running Advisors. Get a gait analysis, advice on gear, running tips & more, in-store or online!
