Calculate How Long Your Running Shoes Should Last.

The sniff test is not the best way to determine your shoe's expiration date.

Old or worn-out running shoes could set you up for injury. With each mile, shoes slowly lose their shock absorption ability and the stability is compromised. Much of this can happen even before the shoe’s treads wear out; your shoe may still look new even though it’s in need of replacement.

Here’s how to calculate how long running shoes should last you:

  1. Add up your typical weekly mileage. I run 18.75 miles per week.
  2. If you are an avid runner, divide 400 by your weekly mileage. If you’re not an avid runner, divide 500 by your weekly mileage. For me, I need to divide 400 by 18.75. The result is 21.33.
  3. Divide this number by 4. For me, the result is 5.33.
  4. This is the number of months that running shoes will last for you.

In other words, I need to replace my running shoes about twice a year. Since my last pair was purchased in March, I’m definitely overdue.

Here’s a quick tip to make things easier: Write your shoe’s expiration date on the inside of each shoe with a permanent marker. And when you get a new pair, remember to do the same. It’s an easy way to remember when it’s time for a replacement.

Are you running with worn out shoes? According to this formula, how often do you need to replace yours?

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. The math can be simplified.

    1) Avid runners: Take 100 and divide by the number of miles per week you run. Using DW as an example, 100/18.75=5.33

    2) Casual runners: Take 125 and divide by the number of miles per week you run.

  2. Whatevah… I run about 20 miles a week and according to your formula, I should buy new running shoes every 5 months. That’s too damn expensive. When the soles started to separate on my shoes after only 7 months, I crazy clued them back on. That was 2 months ago and they’re fine now… And the problem with the soles wasn’t necessarily due to wear. I went back to the site where I brought them and read the customer reviews for the shoe, and saw that others had the exact problem occur even sooner than mine did. Apparently, its a defect. I should’ve read the reviews before buying them, but I’ve brought New Balances all my life and haven’t had a problem like this before. Anyway, I normally keep my running shoes for at least two years. My current ones are nearly as clean as they were the day I brought them and the tread is still thick because I run indoors exclusively. Your formula is probably better suited for outdoor runners. Nice Try, Davey. Did Nike or Reebok by ad space on one of your sites? xoxo

    • Be careful! You may be setting yourself up for injury. A good way to tell if your shoes need replacing is comparing the feel of your worn shoes to a pair of new shoes. See if there is a substantial difference in support, stability and shock absorption.

      • Interesting post. I’m wondering if this is the issue I’m experiencing. I’ve started having left knee pain after jogging .50 miles, and I’m not sure why it’s happening. After reading this post, I looked at my shoes and they look great cosmetically but I’ve had them for well over a year now. Perhaps it’s time to get new ones and see if that helps eliminate the stress on my knee?

  3. mr. davey wavey, what is your opinion on these ( Barefoot running shoes? They look amazing and I want ’em. But wanna know what you’ve heard/read about them.

  4. Worn out shoes are always more comfy to run in. Asics gel kayano sucks in the beginning and you can only feel a significant difference in the gel cushioning on hot ground (day) otherwise its a POS for how much it costs.

    Nike Shox were really comfortable, maybe even a bit too comfy. The issue with nike shox is that it lacks in stability. Lateral movements with weak ankles should avoid shox.

    Adidas megabounce were actually fun running shoes. It actually helps you jog… I think does. This shoe provides great functionality from heel to toe as you run. The problem with this shoe is that its on the heavier side and it hurts your knees sooner than it should compared with other lighter shoes.

    I personally believe your soles are just as important as the running shoe. Upgrading your soles works wonders on any running shoe. Adidas megabounce had great soles, because the bottom of the shoe was all plastic. I used the megabounce soles on the asics and it actually became a proper shoe worth 100. before the sole change it was a pos.

    Bottom line: you know you got to replace your shoe once your little toe starts to show, other than that i see no reason why the shoe won’t work.

  5. Veronica Wilhite says:

    I have to replace mine every 3 to 4 months. I have tried to go longer but notice lower back and knee pain. Once the shoes are replaced the pain goes away. I have flat feet and have to have not too much not too little cushioning. I run 10 to 15 miles a week plus additional cardio and strength training. I usually have two pairs of shoes that I switch out. That seems to work best for me.

  6. Well for me a runner for my school i think i run about 22 miles a week and I don’t run on Sunday. but I thank you for making this because I’m about a month over due
    I’m getting the same shoes as before but what Shoeys mean when he said does Upgrading your soles works wonders on any running shoe. ??

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  10. Rodrigo Vellon says:

    Should I change shoes every 2 months?? No way!


  1. […] in a new pair - it will feel great, and give you some extra “umph” at the gym. Calculate how long your shoes will last and write the expiration date inside the […]