HOW OFTEN SHOULD I CHANGE MY RUNNING SHOES?

To start, EVERY case will be a little different with many factors contributing, some examples can be;

- The shoes construction,

- Your body weight,

- Your running biomechanics (differing running gaits),

- The running surface,

- The weather (have your shoes got wet?),

- How you store your shoes,

- General shoe maintenance (are you looking after your shoes?),

The above factors all contribute to the lifespan of a shoe and vary from individual to individual.

The 'typical' lifespan for a pair of running shoes falls in the 400-800 kilometre range, which in itself is very broad. Some people may find they don't get even close to 400km, while others can get close to 1000km. So the kilometres ran might not be the best way for you to measure.

Here’s how to tell when it might be time for your next pair of running shoes, and what to look out for as you pile on the km's.

HOW CAN I TELL IF I NEED TO REPLACE MY RUNNING SHOES?

Just like refilling the fuel in your car, the best time to replace your running shoes is before it becomes a desperate need. There are indicators to help you know when that is, and they’re easier to spot than doing distance calculations in your head (unless you are keeping a close eye on Apps like strava) Running shoe lifespans can depend on the shoe, how well their features match your biomechanical patterns, how you use them, and how well you maintain them. Regardless of the timing or distance involved in your case, one thing’s for sure: all running shoes will eventually wear out their welcome. Signs that your current shoes are worn out can include:

Initial Discomfort - it’s possible to choose the wrong shoe for your running style and gait, resulting in discomfort that never improves even as you break in a new pair of running shoes. Adjust lacing and tightness to see if it helps, but if you’re still blistering after your third run in a new pair of running shoes, you might need to move on sooner rather than later. After all, you do want to enjoy running. Even a pair that you’ve always loved will eventually cause discomfort, but that should only happen well after you’ve put some distance into them.

Uneven Wear Patterns - Like the initial discomfort you may feel in a new pair of sneakers, uneven wear on the treads or uppers of your running shoes can be an early indication that your they’re not a great match for your natural gait. If you’re seeing uneven wear, this should be your first sign to start looking for replacements. We recommend looking for running shoes with stability features. This way, your next pair can spend more time on the road with you. Note however, this doesn't include the uneven wear that commonly occurs on the outside (lateral) section of the heel, this uneven wear on the outsole can sometimes be mistaken as a bad fit when this is simply where a lot of us (heel strikers) land and wear out a lot quicker.

Balding Tread - just as bald tires can cause a car to skid all over the road, running in shoes with bald soles can lead to slippery footing. If your rubber outsole is worn nearly flat, you’ll want to upgrade - more on the immediate side if it’s completely smooth or worn through to the midsole.

Reduced Performance / Increased Fatigue - always keep an eye on your pacing and feel your legs. As your running shoe midsole cushions start to compress and wear thin, the reduced springiness will tire you out faster. If your usual run feels more arduous or takes longer than usual (or both), a replacement pair of running shoes should be on the horizon.

Wear, Fraying, or Splitting - if your running shoe uppers or inner lining are beginning to wear out, it doesn’t necessarily mean your shoes are past their useful lifespan. However, if any aspect of normal wear gets to a point where it causes discomfort during your run, such as pilling in the inner or a heel split causing new blisters, it’s time to get a new pair of shoes. If you find the outer side of the upper wearing thin relatively quickly, it may be time to check the width of the shoe in comparison to the width of your foot, you may need a wide fitting running shoe.

While all of the above are potentially useful ways to know when it might be time to invest in a replacement pair of running shoes, there’s an even simpler method available to anybody. Ask an expert. You can always visit your local footwear retail store for an informed opinion. Since they’re local, they’ll be able to answer most of your other specific questions as well. If you are lucky enough to be close to one of our stores they will be more than welcoming for a chat

CAN I RUN IN WORN-OUT RUNNING SHOES?

Many people want to know if old running shoes can cause lower back pain, Achilles pain, or any number of body aches and maladies. The answer is complicated.

Much as an outdated eyeglasses prescription might cause eye strain and headaches, worn-out running shoes may contribute to soreness or injury. But there are plenty of other explanations that could also be the source of trouble. While a fresher pair of running shoes can help support proper posture and reduce the impact of each foot strike, they’re not a cure-all for chronic pain and certainly not a replacement for medical attention.

The effect of newer running shoes on acute pain is a little more clear cut. Worn-out running shoes increase the likelihood you could slip or fall while running, and any awkward or unplanned body movements that occur at an elevated velocity may increase your risk of injury.

If the tread on your running shoes is wearing thin and you’re not getting adequate traction as a result, you may be running on borrowed time. Always experiment with replacement running shoes until you find the right pair for your gait, and continue to replace them regularly once they get worn down.

HOW DO I MAKE MY RUNNING SHOES LAST LONGER?

While all shoes eventually wear out, you can prolong their lifespan with a careful maintenance regimen. Consider the following:

Only use them for running - it stands to reason that the less often you wear your running shoes, the longer they’ll last. It might not feel like a quick trip to the grocery store puts significant strain on your shoes in comparison to a ten-mile run, but every step adds up.

Avoid machine washing or drying - these can jostle, melt, or otherwise prematurely age your shoes. For more specific tips on how to clean and maintain your HOKA running shoes, visit our HOKA Support Center. 

Alternate between pairs - if you stagger your shoe purchase timing so that one pair is newer while another is broken in but still working fine, you can alternate between two reliable options - this approach is especially advisable if you’re often out on wet runs.

Start every run with dry shoes - if your running shoes get wet due to running in the rain, let them fully dry before starting your next run - you can speed up the process by removing the laces and pulling the tongue forward and stuffing your shoes with paper wadding.

Take care every time you put them on and take them off - the toe-to-heel-scrape method of removing your shoes puts additional wear on the seams that connect your running shoe’s upper to its mid and outer soles. Jabbing your heel in when you put them on can fold your inner padding and mess with your fit. So if you want to get the most out of every pair, sit down, loosen your laces, and handle each shoe carefully when you put them on and take them off.

Or you can shop all of our HOKA Road Running Shoes. Good luck, and happy running.