When Should You Replace Running Shoes?

Breaking up is hard to do, even when it comes to your favorite pair of running shoes. A good pair may fit like a glove, but they all eventually wear down and stop providing the support and cushion they once did, fresh out of the box. 

Signs of wear are not limited to glue separating, frayed stitching, and holes as many times there is wear in places that are not immediately obvious. The midsole, or layer between the inner and outer soles of the shoe, will compress over time and fail to provide support and bounce. This may show no outer signs of wear and therefore, the the general consensus is to replace running shoes every 300-500 miles, every 45-60 hours, or every 3-6 months, whichever comes first. This wide variation depends on the running surfaces and frequency of the runner. Occasional runners, may only need to replace shoes every 500 miles or 6 months, where as avid, high mileage runners should aim to replace shoes every 300 miles or 45 hours. 

Replacing shoes can be expensive, but failing to properly replace running shoes can predispose you to blisters, stress injuries, fractures, and sprains. Telling my patients to stop running due to injury is hard, but oftentimes avoidable, by having a simple conversation about new running shoes. 


About Dr. Baca

Dr Baca grew up in the metroplex area and earned his bachelor's of science from Texas State university before graduating from Des Moines University.

Following podiatry school, completed a three-year surgical residency at The Western Pennsylvania Hospital in Pittsburgh, PA. The training program was developed with special emphasis on an interdisciplinary approach to lower extremity disorders including lower extremity trauma and complex reconstructive surgery. As chief resident his final year, he spent time correcting pediatric limb deformities on underprivileged children in San Salvador, El Salvador.

After residency, Dr Baca took the unusual step of pursuing a one-year fellowship at the world-renowned Weil Foot and Ankle and Orthopedic Institute in Chicago, IL. The fellowship incorporated all aspects of advanced reconstruction of the foot and ankle including complex surgical correction and revisions on patients all over the world. Here, Dr Baca also worked on numerous innovative research projects including early weight-bearing protocols.

Dr Baca specializes in reconstructive foot and ankle surgery and as a passion for personal health and fitness. He also has a special interest in advanced return to sport after injury/surgery and incorporates this into all of his treatment regimens. He has experience in the treatment and rehabilitation of high level athletes and believes in getting you back to your active lifestyle as pain free and as quickly as possible.