How Often To Replace Running Shoes On Treadmill?

(Last Updated On: April 15, 2021)



Running in worn-out or out-of-date shoes can cause discomfort and injury. Running shoes lose shock absorption, cushioning, and stability over time. Running in worn-out shoes increases the stress and impact on your legs and joints, resulting in overuse injuries and general aches and pains. One of the most effective ways to avoid running injuries is to replace your shoes regularly.

Replace your running shoes every 300–400 miles, depending on your running style, body weight, and the surface on which you run. While lighter runners can purchase new shoes at the recommendation’s upper limit, heavier runners should consider replacement shoes closer to 300 miles. Bear in mind that not all running shoes are created equal. For example, racing shoes or flats will not last as long as more robust footwear. Even if you adhere to this mileage guideline, you should always pay attention to your shoes’ appearance and feel. If they appear and feel worn (even before 300 miles), it’s time to replace them.

Breakdown Of The Mid-sole (aka. Cushion)

midsole running shoes

This becomes critical because as the shoe degrades, it alters the way your foot strikes the ground. Once ensured, a secure landing may now cause your foot to roll in slightly, resulting in an IT Band or runner’s knee.

Put On The Treadmill

This is significant because it can alter your gait and those who tend to heel strike appear to put more force into each step, resulting in a faster breakdown of the shoe.

The same is true if you notice significant wear patterns on the inside or outside of the shoe, caused by the way your foot is landing. While you’d prefer to correct your foot strike, you don’t want to continue running in shoes that have worn away a significant portion of your stability.

When Should You Replace Your Running Shoes?

The signs that you need new running shoes can be quite obvious or more subtle:

  • In the case of heel strikers, the tread has become smooth or has been severely worn down on one side.
  • For over a year, you’ve been running in the same shoes (sorry that cushy foam starts to harden after nine months or so).
  • While running, you may experience aching feet or new ankle pain.
  • Aching joints and muscles – this is usually my signal that I’ve gone too long without exercising. If you notice that your legs are becoming more fatigued than usual, it’s time to take a look at your shoes.

The following are some indicators that it is probably time to invest in a new pair of running shoes.

Does Running Causes Pain?

running pain

If you’re experiencing muscle fatigue and joint pain while running on your treadmill, it’s fairly obvious that your shoes no longer need to cushion. Additionally, if you are experiencing pain in both knees, this is a sign that you need new running shoes.

However, if you are experiencing pain despite the fact that your shoes are new, you should inspect the treadmill’s mechanism. Your treadmill’s belt propulsion system may be malfunctioning.

Inadequate Impact Absorption By Running Shoes

If you feel the impact of each step in your feet and hips while running on the treadmill, this indicates that your shoes’ shock absorption is inadequate. Even when running on a treadmill, it’s important to remember that running is a high-impact sport. That is why shoes with adequate shock absorption can significantly reduce the amount of stress placed on various parts of your leg.

Inconsistent Wear On Running Shoes

inconsistent wear running shoes

It would be ideal if you were also on the lookout for signs of uneven wear on your shoes. If the tread wear pattern indicates a possible gait issue, you should seek professional advice. On the other hand, small adjustments to your treadmill running form can help. However, it would help if you also changed your shoes when running on treadmills.

Dilapidated Treads On Running Shoes

Dilapidated Treads running shoes

One obvious indication that you need new running shoes is if the treads, which are primarily located on the soles, are worn out. It would be best if you always kept in mind that the soles last longer than the running shoes’ cushioning and shock absorption. Therefore, if you notice that your shoes’ soles have changed, it is time to purchase a new pair. If you run on a treadmill with worn-out treads, you risk developing a variety of illnesses.

Bear In Mind That Newer Shoes Are Extremely Motivating

Purchasing a new pair of treadmill shoes is quite motivating. Additionally, keep in mind that your overall comfort level while running on the treadmill is critical. Wearing comfortable shoes while running on the treadmill has been shown to help maintain proper form and movement.

Additionally, when your feet maintain proper form and movement on the treadmill, the likelihood of injury is reduced. You may also consider switching if the newer shoes feel better than your current pair. It is a well-known fact that most runners alternate between two pairs of running shoes. If you purchase a new pair of running shoes, even if your previous pair is still functioning normally, do not replace them. Simply put, you should wear shoes that make you feel most comfortable while running on a treadmill.

Newer Shoes Have A Better Feel

Your overall comfort level is critical when running. According to research, wearing comfortable shoes helps runners maintain proper form and movement while running, reducing the risk of injury. Consider switching to a new pair of shoes if your current pair feels better.

According to some experts, runners should rotate two pairs of running shoes. If you purchase a new pair of running shoes approximately halfway through the life of your current pair, they can serve as a guide for determining when your current pair is ready to be replaced. If you notice a significant difference in the older and newer pair’s cushioning, it’s probably time to retire the older pair.

Prolonging The Life Of Your Shoes

Prolonging The Life Of Your Shoes

Here are some steps you can take to extend the life of your shoes.

While running on treadmills, you should only wear running shoes. It is frequently enticing to wear running shoes throughout the day. However, keep in mind that they should be used exclusively for treadmill running.

Maintain Their Cleanliness

To begin, it’s self-evident that running on a treadmill will keep your shoe cleaner. However, with frequent use, they are certain to become a little soiled. If you wish to wash them, do not use a washing machine. Always exercise caution when removing dirt from running shoes.

Always Allow Your Shoes To Air Dry

Never place them in the dryer, on a heat vent, or a shoe dryer. The extreme heat can cause the material and soles of your shoes to degrade.

Switch Your Shoes

Rather than wearing the same pair of shoes every day, consider purchasing at least two pairs so that your shoes can fully air dry between runs. Additionally, you can alter your footwear based on the running you intend to do (trails vs. roads vs. tracks) and the weather conditions.

Why Should Running Shoes Be Replaced?

If you run for an extended period, your running shoes, particularly the midsole, will deteriorate.

So What Is The Midsole, And Why Is It So Vital?

The midsole is a thick layer that supports the feet throughout the gait cycle of running—frequently constructed from foam materials such as Ethylene Vinyl Acetate (EVA), Polyurethane (PU), a combination of the two. When viewed through a microscope, the midsole appears to be made up of hundreds of tiny air pockets that resemble sponges.

Each footstrike compresses these pockets of air like a sponge, reacting to the stress and redistributing energy to you as you begin your next stride.

This is the reason for the bounce we feel in our shoes when we run. This is the tricky part, however. After a certain amount of mileage, the midsole begins to lose its ability to absorb impact and dies. This frequently results in pain and injury: the straightforward sign, callus.

Here Is The Reality

When your footwear no longer provides the same protection and support level as it did previously, you will experience pain. The longer you run in worn-out shoes—that lack the structure and components for which they were designed—the greater the risk that something will go wrong—which it will eventually do. That is why one of the most effective ways to avoid running injuries is to replace your shoes regularly.


That concludes the discussion. The guidelines provided above cover most of what you need to know about how frequently to replace running shoes. The remainder is trivial.



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