Every runner has a goal in mind. Whether it’s your first 5k, a marathon or even an ultra-marathon - you’re going to be cranking out the miles during tough, long training sessions. The more ground you cover, the greater the impact on your shoes. And after a while, the materials used in the footwear inevitably start to deteriorate. 

At Under Armour, we’re constantly innovating with new materials like UA Flow rubberless outsoles, UA HOVR™ cushioning, or 3D-moulded sock liners to give you long distance comfort. But even we can’t build a running shoe that lasts forever… yet. 

The good news is that there are tons of things you can do to make your shoes last longer. 

As a rule of thumb, you should expect your running shoes to last between 300 and 500 miles (roughly 500 to 800 kilometres). These figures are based on first-hand experience among runners, as well as several studies over the years. 

For example, a study found running shoes retained less than 60% of their shock absorption capacity between 250 and 500 miles. Similarly, another study found running shoes’ cushioning started to decline gradually between 350 and 700 km (217 - 435 miles). 

Defining a precise figure for how many kilometres before changing running shoes is pretty much impossible. It’s influenced by tons of factors, including:

• Your weight.

• Your running style (rearfoot, midfoot or forefoot strike).

• Materials used in the shoe.

• The surface you run on (asphalt, treadmill, trails, etc.).

• The conditions you run in (dry, wet, cold, hot, etc.).

• How the shoes are stored.

Under Armour running shoes are built to be tough, hard-wearing and seriously durable. Running shoes should last a long time, because you’ve invested your hard-earned money in them. 

And it’s also better for the environment. Buying fewer shoes - but of a higher quality - reduces everyone’s carbon footprint.

So, you’ve run a few hundred miles and your shoes are looking a little tired. Time to replace them - or is there life in them yet? 

There are a few telltale signs your running shoes need to be retired:

• Visible signs of wear: Look for holes or fraying in the upper or inner heel, wear on the heel counter, or visible damage to the midsole cushioning. 

• Aches and pains: Started noticing new and unexplained aches and pains when running? It could be a sign your shoes aren’t offering adequate support. 

• Dead treads: Your treads need to offer good, reliable grip. If they’re worn down, you’re more likely to slip. 

• How they stand: Stand your shoes side by side - if you notice a visible imbalance in one or both, it suggests they’re worn out. 

Don’t just throw out old running shoes. They’re still usually good for wearing around the garden or household tasks like painting and decorating. Not got the space? There are several organisations that offer running shoe recycling. Check with your local authority for more details. 

You should expect your running shoes to last a long time. This is tough gear built specifically for the sport. But there are a few things you can do to extend their life. 

When you run, the foams in the midsole and insole absorb a lot of the shock from your foot strikes. After a long run, the air bubbles in the foam become compacted. The solution? Let them rest for about 24 hours between runs so they can expand again. This means they’ll retain their shock absorption qualities longer, and age slower. 

This is evidenced by a recent study. Two sets of shoes were tested with mechanical ageing (basically, a robotic leg ‘ran’ in them for 60km). But some of the shoes were given 22 hours of ‘rest’ after every 20 km. The rested shoes absorbed more energy, and aged slower. 

Want to run more often? It’s probably worth buying a second pair of running shoes and alternating between pairs. 

Lengthy exposure to direct sunlight can cause damage to the glues and fabrics used in the uppers of running shoes. Keep them in a cool, dry place. 

Squeezing your running shoes into a rack, or putting any kind of weight (boxes, packages, other shoes) on top of them can deform the structure of your gear. Keep ‘em separated. 

Just got in from a run in the rain? Sticking them on the radiator is probably the worst thing you can do. It can damage materials in pretty much every part of your shoes. Instead, gently pack them with newspaper, and leave them to air dry. 

Cleaning running shoes is fairly straightforward, so long as you follow some key rules:

• Don’t soak them.

• Never put them in the washing machine or drier.

• For leather, suede or nubuck, purchase cleaning products made specifically for these materials. 

Here’s how to clean running shoes:

1. Wait til they’re dry: Cleaning running shoes when mud and dirt is still wet can just ingrain the dirt. Wait till they’re dry. 

2. Get the dirt off: Using a soft brush or old toothbrush, gently scrub dried mud and debris off the uppers and out the tread. 

3. Remove the laces: Wash these separately, using detergent and a scrubbing brush under running water. 

4. Make a cleaning solution: Fill a bucket with warm water, and mix in about 20 ml of mild detergent. 

5. Clean: So long as the uppers don’t contain leather, suede or nubuck, gently scrub them with the soap water, and remove any dirt. Use a separate damp sponge to clear away extra soap or debris. Use the same process for the outsoles (bottom of the shoe). 

6. Insole: Remove the insoles and use soap water and a sponge to clean them too.

7. Dry: Stuff the shoes with kitchen towel or newspaper, and leave to air dry. Also leave the insoles to air dry separately. 

Under Armour running shoes are built to help you run harder, stronger and longer. We are continually refining our gear, giving you the best features and tech to help you train better and run further. 

By taking the time to maintain, care for and clean your running shoes, they should last even longer. Which is good for your running and for the planet too.