Worn shoes lose the structural and cushioning properties they had when new. Continuing to wear them is one of the most common causes of preventable foot pain I see in my office.
The Mileage Rule
Most running shoes last 300–500 miles. Heavier runners, less efficient runners, and runners with greater pronation tend to wear shoes faster. Lighter runners and lighter use can stretch toward the high end.
Visual Cues
- Outsole wear - visible smoothing or holes in the rubber, particularly under the heel or forefoot
- Compressed midsole - wrinkles or compression lines in the foam, especially under the heel
- Heel collapse - when you set the shoe on a flat surface, does it tilt to one side?
- Upper deformation - the toe box stretched out of shape, the heel counter no longer firm
A Useful Habit
Write the date you started wearing the shoe inside the tongue. If you don’t track mileage, you can at least track time - a daily-walked shoe should generally be replaced every 6–9 months.
A Note on Casual Shoes
The same principles apply to your daily walking shoes. A shoe you’ve worn every day for two years is no longer offering the support it did when new - and it may be quietly contributing to your foot pain.
