How many running shoes do you need and how often should they be replaced?

Running is a relatively simple sport that does not require much equipment. Therefore, the focus on the key component is all the greater: the running shoe.

We thus look into the question of why it makes sense to have several pairs of running shoes on the shelf and after how many kilometers you should replace them.


Why should I own several pairs of running shoes?
How many pairs of running shoes do I need?
After how many kilometers should I replace my shoes?
Track your running shoe kilometers with running.COACH


Why should I own several pairs of running shoes?

There are several reasons why you should own multiple pairs of running shoes and replace them after a certain amount of time.

  • Reduction of injuries: Wearing different running shoes can put different stress on your feet and legs because of the different cushioning, support and fit. This can help prevent overuse of certain muscle groups and prevent injuries.
  • Adapt the shoes to the training: Different running shoes can be optimized for different types of training or surfaces. For example, it makes sense to use lightweight competition shoes for track intervals, while cushioned shoes are more suitable for longer runs on asphalt or forest trails. Using the right shoe adapted to the purpose can improve training efficiency.
  • Increase shoe life:¬†Intermediate foams need time to return to their original shape after a training session. If the next session follows too soon, the material suffers unnecessarily and the life of the shoe is shortened.

How many pairs of running shoes do I need?

The number of pairs of running shoes you need depends on various factors, such as the frequency and intensity of your running training, as well as your training goals.

If you run regularly and use your shoes intensively, you should have several pairs of shoes on your shelf so that you can benefit from the advantages listed above.

As a rule of thumb, it is often stated that the number of training sessions per week should correspond to the number of pairs of shoes. Of course, this is not mandatory, but there is nothing to be said against it. After all, the high number of shoe models does not increase costs in the long run – on the contrary: changing shoes regularly increases their lifespan.

After how many kilometers should I replace my shoes?

It’s recommended to replace running shoes every 650-800 kilometers, depending on factors such as body weight, the surface you run on most of the time, and your running style.

Running shoes are subject to a certain amount of deterioration, especially the cushioning inside the shoe that absorbs the impact on the ground. If this cushioning is worn out, it can lead to an increased risk of injury.

It is also important to regularly check the condition of your running shoes. Look for signs of wear such as cracks in the foam, wear on the outsole or irregularities in the tread. If such signs are present or if the shoe no longer feels as comfortable as it used to, it is time to replace it.

Track your running shoe kilometers with running.COACH

To keep track of the kilometers run and the number of workouts completed with a specific pair of running shoes and thus know when to replace them, you can assign a specific pair of shoes to each workout with running.COACH.

Read more about this topic here:
Gear tracking – How many kilometers have I run with my shoes?

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