Durability of running shoes – how many km do running shoes last?

The durability of running shoes depends on a number of different parameters. In this article I will review the reasons why your running shoes don’t last longer than they should. In addition, you will get tips on how to extend the expiration date of your running shoes I have spoken to a number of experts and combined that knowledge with personal experience and research online.

At the bottom of the article you will find examples of running shoes that last many kilometers and running shoes that wear out quickly.

The norm – how long do running shoes last?

If I had to give one number for how long running shoes last, it would be 800 kilometers. If you run 40 kilometers a week, you should get new running shoes every 20 weeks.

However, it depends on a number of parameters, which I will go over below. Gear freaks will probably change shoes a little more often than I do, but the “shock absorption no longer works” argument doesn’t hold up. It is rarely the shock absorption that becomes the main factor.

The most common reasons for changing running shoes are:

• The heel goes up inside the lining
• The outsole is falling off. (read here article about choosing outsole)
• The mesh on the upper is wearing out

What does durability depend on?

Here is a list of some of the factors that influence how long your running shoes last.

Your running style

Typically, runners with overpronation or supination will wear out their shoes faster than neutral runners. This is because the shoe wears out in specific areas where extra pressure is applied.

Choice of substrate

A stable surface (asphalt, pavement, etc.) provides longer durability than trails, gravel paths and mountains.

Outsole construction

Lightweight shoes often skimp on the quality and thickness of the outsole, which is often seen as the breaking point.

Upper construction (mesh)

The most common thing I experience is the upper breaking. Most often it happens at the forefoot.

Normal care, washing and cleaning

Do you wash your shoes gently? Read about care and maintenance of running shoes here.

Your weight

The heavier a runner you are, the faster your shoes wear out.

Your vertical movement while running

Good running economy is measured by the extent to which you have too much vertical movement. This is an inefficient movement that also puts extra pressure on the shoes, which wears them out faster.

How hard you land

Your general running style has an impact on how hard you land.

Where you land

Do you land on the part of the shoe where it is strongest? Choose your running shoes according to where you land on your foot.

Examples of running shoes

This section is based solely on my own assessment of the durability of running shoes. I have also included other comments from runners about their durability experiences. I should emphasize that I may have been unlucky with the quality of the current model. Please do not be too judgmental.

Running shoes that last many kilometers

Running shoes for running on asphaltgenerally last significantly longer than trail running shoes that are exposed to a bit of everything. Here are the shoes I have the best experience with when it comes to durability:

• Saucony Guide I have tested and been really happy with it. That’s why I wore the shoe out completely. It was extremely durable.
• New Balance 1260 is an extremely stable running shoe that I have had good experiences with on longer runs.
• Brooks Transcend is also one of the very durable shoes. It also costs accordingly.

Running shoes that wear out quickly

In general, it is my experience that the lighter a shoe is, the faster it wears out. Lightweight competition shoes often wear out quickly. Here are examples of shoes where wear occurs quickly:

• Inov8 F-Lite 195 is an excellent shoe for fast runs on gravel, but unfortunately the durability is not good. You can read about that in my review, which I have linked to. It is the upper that breaks
• Asics Gel Kayano is among my favorite running shoes, however, it gets a minimal rating in durability. The shoe is expensive and lasts significantly fewer kilometers than other running shoes. Gel Kayano primarily breaks on the inside of the heel. This happens when you step out of the shoes. Make sure to loosen all your running shoes extremely before you take them off.
• Nike Air Max 90 is a good shoe for competition and fast running on asphalt. The upper breaks quickly.

Note that these were my personal experiences.