---
title: "Running Shoe Mileage Tracker (km & miles) | Sole Oddity"
description: "Track running shoe mileage in km or miles: log shoes and runs on your device, see wear against a sourced range, retire pairs, and export or import CSV."
url: https://soleoddity.me/running-shoe-mileage-tracker/
---

Saved on this device

# Running shoe mileage tracker

Add your running shoes, log each run against the pair you wore, and watch the distance build in kilometres or miles. Published advice on when to replace them ranges from **300 to 800 miles (about 480 to 1,290 km)**, and the evidence behind any single number is thin, so the tracker shows that whole range and lets you set your own reminder. Worn tread, a flattened midsole and new aches matter more.

## How many miles do running shoes last?

You will often read 300 to 500 miles (about 480 to 800 km). The sources behind that figure don’t agree with each other, let alone with you. APMA, the American podiatrists’ association, says running shoes should be replaced every 300 to 400 miles or so in one brochure, and after 600 to 800 miles of running or walking, or every six to eight months, on its sports page. An Oxford University Hospitals NHS leaflet for runners says every 300 to 500 miles. An archived page from the American Academy of Podiatric Sports Medicine gave 350 to 550 miles. So the tracker shades the whole spread, 300 to 800 miles, and uses your own reminder distance, 800 km (about 500 miles) unless you change it.

The research is mostly about cushioning, not injuries. In 1985, Cook, Kester and Brunet ran shoes through a machine that simulated heel strikes: they kept about 75% of their original shock absorption after 50 miles, about 67% after 100 to 150 miles, and less than 60% between 250 and 500 miles, with no difference by price. Shoes worn by volunteer runners did better, keeping about 70% at 500 miles. Verdejo and Mills (2004) found that peak pressure under the foot had risen by 100% on average after 500 km, with structural damage to the foam visible under a microscope after 750 km. But Kong, Candelaria and Smith (2009) had 24 runners each run 200 miles in one pair and found that the runners changed their stride to keep the loads on their bodies constant. None of these studies shows a mileage at which injuries start.

## Signs that matter more than the number

What to look at: creased midsole foam, outsole tread worn thin or unevenly, and a shoe that has gone floppy in the middle.

- **Uneven or thin tread.** APMA’s brochure says to check the tread and the midsole and to replace a shoe that shows uneven wear. An NHS musculoskeletal service in Norfolk and Waveney says to look for tread worn thin in places and for holes.
- **Too flexible.** The same NHS service flags a shoe that has become too flexible when you twist it or bend it in the middle.
- **A flattened midsole.** Deep creases along the side of the midsole foam are worth noticing, because the studies above show the foam breaks down with distance. No official guide says how many creases are too many, so compare the pair with a newer one.
- **New aches.** Not proof the shoes are done, but a reason to look. The Royal College of Podiatry’s general rule is to see a professional about any foot problem that hasn’t cleared up within three weeks.

## Rotating two pairs

Researchers in Luxembourg, Malisoux and colleagues, followed 264 recreational runners for 22 weeks. Runners who used more than one pair of running shoes in parallel had a lower risk of running injury (hazard ratio 0.614, 95% confidence interval 0.389 to 0.969), roughly 39% lower. It was an observational study, so it shows an association rather than proof that rotating shoes prevents injuries, but the Oxford leaflet also suggests having two pairs on the go. The tracker is built for it: log each run against the pair you wore and both meters move separately.

### Replacing a pair at a price that looks too good?

The US Federal Trade Commission warns that expensive brand-name items offered at bargain prices could be counterfeit or stolen, and that fake shops sometimes impersonate real companies with ads for brand-name products at unusually low prices. Before you pay, look the shop up with WebTraceCheck’s [DNS and domain lookup](https://webtracecheck.com/dns-lookup): consumer group Which? suggests checking when a website was created, and a domain registered last month is a reason for caution. To look round the shop without exposing your own computer, open the link in WebTraceCheck’s [disposable cloud browser](https://webtracecheck.com/), which is deleted after the session. And pay by card, as the FTC advises.

## How the tracker works

Add a shoe with its name, any distance already on it (for a pair you have been running in for a while) and the distance at which you want a reminder. Then log runs against it. Each shoe’s card shows its total, a meter against the 300 to 800 mile band and your reminder mark, and turns amber at three-quarters of your reminder and red past it. Retire a pair when you stop running in it; unretire it if you change your mind. Distances are stored in kilometres and shown in either unit, using 1 mile = 1.609344 km exactly.

Everything stays in your browser’s local storage on this device, under the name soleoddity-mileage. Clearing your browser data or using a private window removes it, so export a CSV now and then. The CSV opens in any spreadsheet, and importing it restores the log exactly, skipping anything already there.

A few common slips: forgetting the distance already on a second-hand or older pair, logging only runs when you also walk in the shoes (APMA’s range counts both), and trusting the number over the shoe itself. Running a turkey trot on Thanksgiving, Thursday 26 November 2026? Log it like any other run. For pace and race calculators, our sister site [Run Pebble](https://runpebble.me/) has them.

## Sources

All checked on 3 November 2026.

- American Podiatric Medical Association (APMA): [How to choose the right shoe](https://www.apma.org/document-server/?cfp=%2Fapmamain%2Fassets%2Ffile%2Fpublic%2Fpatients%2Fmyfeetchooseshoe.pdf) (brochure: 300–400 miles) and [Choosing shoes for sports](https://www.apma.org/patients-and-the-public/tips-for-healthy-feet/choosing-shoes-for-sports/) (600–800 miles or 6–8 months).
- Oxford University Hospitals NHS Foundation Trust: [Return to running](https://www.ouh.nhs.uk/media/tinj0s3i/86729running.pdf) (leaflet OMI 86729, September 2024).
- American Academy of Podiatric Sports Medicine: [Selecting running shoes](https://web.archive.org/web/20151205133355/http://www.aapsm.org:80/selectingshoes.html) (archived 5 December 2015).
- Cook SD, Kester MA, Brunet ME. [Shock absorption characteristics of running shoes](https://doi.org/10.1177/036354658501300406). American Journal of Sports Medicine 13(4), 248–253 (1985).
- Verdejo R, Mills NJ. [Heel–shoe interactions and the durability of EVA foam running-shoe midsoles](https://doi.org/10.1016/j.jbiomech.2003.12.022). Journal of Biomechanics 37(9), 1379–1386 (2004).
- Kong PW, Candelaria NG, Smith DR. [Running in new and worn shoes: a comparison of three types of cushioning footwear](https://doi.org/10.1136/bjsm.2008.047761). British Journal of Sports Medicine 43(10), 745–749 (2009).
- Malisoux L, Ramesh J, Mann R, Seil R, Urhausen A, Theisen D. [Can parallel use of different running shoes decrease running-related injury risk?](https://doi.org/10.1111/sms.12154) Scandinavian Journal of Medicine & Science in Sports 25(1), 110–115 (2015).
- Norfolk and Waveney NHS community MSK service: [Footwear](https://norfolkandwaveneycommunityhealth.nhs.uk/msk/self-help/foot-and-ankle/footwear/). Royal College of Podiatry: [Sweaty feet](https://rcpod.org.uk/common-foot-problems/sweaty-feet) (when to seek help).
- US Federal Trade Commission: [Online shopping](https://consumer.ftc.gov/articles/online-shopping) (May 2023) and [How to avoid an online shopping scam this holiday season](https://consumer.ftc.gov/consumer-alerts/2025/11/how-avoid-online-shopping-scam-holiday-season) (25 November 2025). Which?: [How to spot a fake, fraudulent or scam website](https://www.which.co.uk/consumer-rights/advice/how-to-spot-a-fake-fraudulent-or-scam-website-aUBir8j8C3kZ) (7 August 2026).
- 1 mile = 1.609 344 km: [NIST Guide to the SI (Special Publication 811), Appendix B.8](https://www.nist.gov/pml/special-publication-811/nist-guide-si-appendix-b-conversion-factors/nist-guide-si-appendix-b8). Thanksgiving Day 2026: [US Office of Personnel Management, Federal holidays](https://www.opm.gov/policy-data-oversight/pay-leave/federal-holidays/).

## Questions

**How many miles do running shoes last?**

Published advice ranges from about 300 to 800 miles (480 to 1,290 km): APMA gives 300 to 400 miles in one brochure and 600 to 800 miles on another page, and an NHS leaflet says 300 to 500. Treat it as a rough range and check the shoes themselves.

**How do I know my running shoes are worn out?**

Look for tread worn thin or unevenly, holes, a shoe that has gone floppy when you twist or bend it, and deep creases in the midsole foam. New aches after runs are a reason to check too.

**Does rotating two pairs of running shoes help?**

Possibly. In a study of 264 recreational runners over 22 weeks, those who used more than one pair in parallel had a lower injury risk (hazard ratio 0.614). It was observational, so it shows an association, not proof.

**Where is my log saved?**

In this browser’s local storage, under the name soleoddity-mileage. Nothing is uploaded. Export a CSV as a backup, because clearing browser data removes the log.

**Can I move my log to another device or a spreadsheet?**

Yes. Export a CSV, then open it in a spreadsheet or import it on the other device. Each row is a shoe or a run with distances in km and miles; importing skips anything already in the log.