When to replace running shoes

Brooks’s official support article says performance running shoes typically last 300 to 500 miles, and that 4–6 months of regular use is a typical lifespan if you do not track mileage. Nike’s official article, last updated March 16, 2026, also cites a common 300 to 500 mile (500 to 800 kilometer) range, then says its coaches do not treat that as a hard rule and points to wear, comfort and how your body feels. The American Academy of Podiatric Sports Medicine says a typical running shoe should be replaced every 350–500 miles, and sooner, toward 350 miles, for a heavier runner or a hard foot striker. Those are overlapping ranges from fetched sources, not a prescription. If the outsole is smooth, the midsole looks compressed or feels flat, the upper is tearing, or easy runs feel unusually hard, the same sources say it may be time for a new pair. This is not medical advice.

Brooks lists smooth or worn-down tread, a compressed midsole, and tears or heavy fraying in the upper, plus shoes that feel flat or unsupportive, or new pain or soreness without a routine change. Nike’s article, last updated March 16, 2026, describes worn outsoles, midsole foam that feels dense or slow to rebound, upper or heel-lining damage, and runs that suddenly feel harder or leave you unusually sore. Those are checks, not a diagnosis. Unexpected pain is a reason to talk with a clinician, not only to buy a new pair.

• Anyone looking for medical advice, a diagnosis or a personal mileage limit. We will not provide that.
• Shoppers who only wanted a model pick. See our daily-trainer best-of, or carbon-plated versus daily trainer, for current official prices such as the Ghost 18 at $150 and the Pegasus 42 at $145 regular (one colorway $86.97) on official pages fetched November 10, 2026.
• People hoping for a single number that works for every shoe and every runner. The fetched sources give ranges, and Nike explicitly says the range is not a hard rule.

Track miles if you can, but also look at the outsole, press the midsole, and notice whether easy runs feel different. Brooks and Nike both mention rotating more than one pair. When you do replace a daily trainer, confirm the current official price; the Ghost 18 and Pegasus 42 figures above were checked November 10, 2026 and can change. This page does not tell you which shoe to buy or when your body has had enough training.