Introduction: When to Get New Running Shoes & What to Do with the Old Ones
Running shoes are more than just workout gear—they are essential for keeping your feet, joints, and muscles protected from impact. But how do you know when to get new running shoes? Many runners hold onto their sneakers longer than they should, leading to discomfort, pain, and even injuries.
In this guide, we’ll cover:
- Signs it’s time for a new pair of running shoes
- How often you should replace them
- What to do with your old sneakers instead of throwing them away
When you replace your running shoes, you don’t have to send the old ones to a landfill. Instead, recycle them with GotSneakers—an eco-friendly way to extend the life of used sneakers and earn extra cash in the process.
Why It’s Important to Replace Running Shoes on Time
Running shoes are designed to absorb shock, provide stability, and support proper running form. However, as they wear down, they lose their effectiveness, which can lead to:
- Discomfort and foot pain
- Increased risk of injury
- Poor running efficiency
Waiting too long to replace your running shoes can cause unnecessary strain on your body. But how do you know it is time for a fresh pair?
Six Signs It’s Time to Get New Running Shoes
If you’re wondering when to get new running shoes, check for these key signs.
1. You’re Feeling Sore After Runs
If you experience sore feet, ankles, or knees after a run—especially if this wasn’t an issue before—your shoes may not be cushioning your steps properly. Over time, the midsole foam compresses and loses its ability to absorb impact.
2. You Have New Injuries or Pains
New aches in your shins, knees, or hips may be a sign that your running shoes are no longer providing adequate support.
- Shin splints can result from a lack of shock absorption.
- Knee pain can stem from loss of stability.
- Plantar fasciitis (heel pain) is often linked to inadequate support.
3. You Have Increased Discomfort
Even if you’re not injured, pay attention to changes in comfort.
- Do your feet feel fatigued faster?
- Are there new pressure points?
- Do you feel less bounce in your step?
If so, it is time for an upgrade.
4. Your Treads Are Worn Out
Check the outsole (bottom of your shoes). If the treads are smooth, unevenly worn, or have bald spots, your shoes are losing traction and support, which is especially important if you run on trails or wet surfaces.
5. Your Midsole Has Deteriorated
The midsole (the cushioned layer between the outsole and upper part of the shoe) is crucial for shock absorption. Press on it with your thumb.
- If it feels firm and does not bounce back, the cushioning is worn out.
- If there are visible creases or cracks, it is breaking down.
6. You’ve Run Over 200-500 Miles in Them
Most running shoes last between 200 and 500 miles before they need replacing. The exact lifespan depends on:
- Running surface (pavement wears shoes faster than trails)
- Your weight and running style
- The type and brand of shoe
Not sure how many miles you have run?
- Check your fitness app (Garmin, Strava, or Nike Run Club)
- Track mileage manually if you run regularly
If you are over 200 to 300 miles in and noticing discomfort, start shopping for a replacement before pain sets in.
How Often Should You Get New Running Shoes?
Your running habits dictate how often you should replace your sneakers. Here is a general guideline:
- Casual runners (one to two times per week): Every six to twelve months
- Moderate runners (15-25 miles per week): Every four to six months
- High-mileage runners (30+ miles per week): Every three to four months
Rotating between two pairs of running shoes can extend their lifespan.
What to Do with Old Running Shoes? Don’t Throw Them Away!
Once you have determined it is time for new running shoes, what should you do with your old pair? Instead of throwing them in the trash, recycle them with GotSneakers.
Why Recycle?
- Sneakers take more than 30 years to decompose in landfills.
- Recycling helps reduce waste and pollution.
- You can earn money by recycling your used sneakers.
How GotSneakers Works:
- Collect your used sneakers. Even if they are worn out, they may still be eligible for recycling.
- Ship them for free using GotSneakers’ prepaid shipping label.
- Earn up to $7 per pair. Payment is based on sneaker condition.
Even if your sneakers are too worn for resale, they can be repurposed into materials for playground surfaces, track fields, or other eco-friendly uses.
Every recycled sneaker makes a difference.
How to Maximize the Life of Your Running Shoes
Want to extend the lifespan of your running shoes before replacing them? Follow these tips:
- Rotate between two pairs if you run frequently.
- Only wear your running shoes for running (not errands or gym workouts).
- Store them in a cool, dry place (avoid leaving them in a hot car).
- Use proper lacing techniques to prevent stress on the shoe’s structure.
- Replace insoles to extend comfort and support.
Conclusion: Know When to Get New Running Shoes & Recycle Responsibly
If you are feeling sore, noticing tread wear, or have surpassed 300 to 500 miles, it is time for a new pair of running shoes. Keeping your sneakers fresh prevents injuries and keeps you running at your best.
But do not throw your old sneakers away. Instead, recycle them with GotSneakers to keep shoes out of landfills, reduce waste, and even earn extra cash.
Check your shoes today—are they ready for retirement? If so, make the sustainable choice and recycle them responsibly.
Share this post with fellow runners and spread the word about sustainable sneaker recycling.