The Best Running Shoes

The internet's collective wisdom says that you should replace your shoes somewhere between 300 and 500 miles. However, this decades-old rule of thumb is based on a few limited studies and general advice from brands. New foam varieties, outsole rubbers, and upper technology means it’s now harder to offer blanket advice.

There are many different formulas of modern midsole foams. Durability is now judged not only by how long the protective cushioning lasts, but also whether it continues to deliver the bounce and performance. Some of the top superfoams might lose their initial energy but remain as protective as a firmer, more traditional EVA sole. For example, your high-tech carbon race shoe could become your daily runner once it’s lost its top-speed edge.

You also have to factor in your unique running style. Shoes wear differently for different runners, impacted by variables like weight, stride pattern, pace, daily usage, terrain, and climate. There are obvious signs of wear and tear: Heel collars rubbed through, holes in the uppers or grip worn to the point it’s no longer effective. It’s harder to spot when a midsole has had its day. They don’t crease in the same way older shoes used to.

The best advice: Use your shoes until something feels off. When that happens, you might want to start shopping.

Give them a rest day. After long runs, midsole foam takes time to decompress. Rotating shoes with 48 hours between runs boosts your shoe’s bounce-back-ability.

Undo your laces. You’re tired, we know, but kicking off (or worse squeezing back in) without unlacing your running shoes is a sure-fire way to damage the heels fast.

Wash them if they get muddy. Mud and sand in the upper fibers can cause them to degrade. But don’t wash them in the machine, do it by hand—and stay well clear of the dryer.

Keep things cool. Prolonged exposure to high heat from a radiator or the sun’s rays can dry, harden, and damage the midsole.

Stuff them. Remove the insoles and dry each running shoe separately. Then use scrunched up newspaper to dry out damp inners faster and help the uppers retain their shape.