Don’t wait until the soles wear thin or the stench becomes offensive to replace your running shoes. Kira Harrison, Footwear Merchandising Associate at Brooks Running, says listen to your body, and track your miles to know when it’s time to ante up for a new pair.

Most running shoes last 300–500 miles or 6–9 months.
If you’ve been running regularly in the same pair of shoes for a year, replace them.

It’s the midsole—between the fabric upper and the rubber sole—that goes first.
Made from squishy EVA that absorbs shock as your foot strikes the ground, the midsole eventually loses its bounce.

Listen to your body.
If you develop achy knees or sensitivity in your shins, it may be a sign your shoes should be hung up or relegated to dog walks and running errands not trail.

Lightweight shoes with a minimal midsole will wear out faster.
A shoe with a beefier midsole will likely last longer.

Worn out shoes can cause: knee tendonitis, shin splints, back pain and other nagging discomforts that come on slowly.

Wear retired treads around town.
Get the best performance and longest life from your sneakers by saving a set of running shoes just for running.

Buy your runners from a specialty retailer with a staff who can point you to a shoe to suit your style and preferences. The right shoe will translate to many months and miles of great running, road or trail.