If you’re anything like me, you’ve probably kept running shoes, clothes, and gear way past the point when you should’ve replaced them.
Maybe you didn’t want to spend the money, or you just didn’t realize how much worn-out gear can impact your runs.
Here’s the hard truth: running in old shoes or wearing gear that’s lost its support and elasticity doesn’t just make your runs uncomfortable—it can seriously hurt your performance and increase your risk of injury.
In this article, I’m going to walk you through the signs that it’s time to replace key running gear—from shoes and socks to sports bras, hats, and even your GPS watch.
I’ll share tips on how often to replace each item and why rotating gear can actually save you money and keep you running longer.
If you want to stay injury-free, feel comfortable, and get the most out of your training, knowing when to upgrade your gear is just as important as your workouts.
How Often Should You Replace Your Running Shoes?
Your shoes are the foundation of every great run. But even the best shoes wear out eventually. You’ve probably heard the rule: change your shoes every 300-500 miles.
That’s a good start, but it’s about more than just miles.
I’ve kept running in old shoes to save a few bucks, but that’s when injuries pop up.
So, how do you know when to let them go?
Here are the signs:
- Thin spots
- Visible holes
- Too slippery
- Making sounds
- Loss of elasticity around toes/cuffs
Don’t wait until it hurts—replace those shoes before they mess up your form and cause injury.
How Often Should You Replace Your Running Sports Bras?
Sports bras need to provide support. When the elastic stretches out or straps lose shape, it’s time to replace them.
On average, replace your sports bras every 6-12 months, depending on how often you wear them.
Of course, I’m no expert on the subject so please do your own research.
How Often Should You Replace Your Running Tops and Bottoms?
Moisture-wicking fabrics work wonders—when fresh. But if they lose elasticity or start thinning, they aren’t doing their job.
If stubborn smells stick or the fabric feels “sticky,” it’s time to let them go.
When to Replace Your Running Hat
I used to hang on to hats longer than I should’ve.
That favorite cap of mine had faded, was stained, and the brim drooped. Hats shield you from the sun, but once they lose shape or the fabric gets worn, it’s time to replace them.
And when the sweatband stretches or smells funky no matter how many washes? Let it go.
When to Replace Your Running Sunglasses
Sunglasses protect your eyes, but if they’ve seen too many miles, they might be doing more harm than good.
If the lenses are scratched, you’re compromising your vision. Clear, distortion-free lenses are essential for your run.
My advice? If they slip down your nose, it’s time to upgrade. Don’t wait for them to fall off mid-run.
When to Replace Your Running Gloves
Gloves keep your hands warm and comfy, but they have a shelf life. They take on sweat, dirt, and weather, so they wear out. Once the fabric isn’t as snug or warm, it’s time for a new pair.
Don’t wait for holes to form and leave your hands exposed to the cold.
When to Replace Your Running Watch or GPS Device
Your GPS watch tracks your runs and heart rate, but it needs replacing too.
Here’s what you need to pay attention to:
- Battery Life: If it’s struggling to hold a charge, it’s a sign it’s time to go.
- Accuracy: If the readings are off—whether for distance or pace—it’s time to invest in a new device.
A GPS watch is your training partner, so don’t keep running blind.
When to Replace Your Running Socks
Socks might seem insignificant, but they play a big role in comfort. If you get blisters, it’s time for a replacement.
Signs They Need Replacing:
- Thin spots
- Visible holes
- Loss of elasticity around toes/cuffs
Replace them every 6 months to avoid discomfort and injury.
How to Store Your Running Gear
Proper storage extends the life of your gear. Don’t toss everything in the laundry basket or leave shoes by the door.
Here’s what you need to do:
- Shoes: Keep them in a cool, dry place. Moisture breaks them down faster.
- Clothing: Hang running clothes to dry and store them in a dry area to preserve their elasticity.
Proper storage means your gear stays in better shape for longer.
Frequently Asked Questions About Running Gear Lifespan
1. How do I know if my running shoes are still providing the right support?
Press the midsole (cushy part) with your thumb. If it’s stiff or hard, replace them. Also, if you notice pain in your knees, hips, or back after running, it could be time for new shoes.
2. Can I extend the lifespan of my running shoes?
Yes! Rotating between two pairs helps extend their lifespan. Also, let them dry out fully after each run and store them in a cool, dry place.
3. How can I tell if my running gear is too tight or too loose?
If your gear feels tight or restricts movement, it’s time for new gear. Tight clothing can lead to chafing, while loose clothing can affect your performance.
4. How often should I replace my running socks if I have blisters?
If you’re getting blisters regularly, replace your socks. They lose elasticity and cushioning over time, which can lead to discomfort. Replace them every 6 months or sooner, depending on usage.
5. How long do running sunglasses typically last?
Running sunglasses last 1-3 years depending on usage. If the lenses get scratched or foggy, or the frames start slipping, it’s time for a new pair. Keep them in a protective case when not in use.
Here’s the full guide to proper running gear. On a budget? Check out this post.