If you’re like me, you’ve probably kept running shoes and gear way past their prime.
But here’s the truth: holding onto old gear can actually hurt your performance—and lead to injury.
Let’s chat about how long your gear should last before it’s time to say goodbye. I’ll help you figure out when it’s time to let go and keep your runs as strong as possible.
How Often Should You Replace Your Running Shoes?
Your shoes? They’re 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 starting point, but there’s more to it than just miles.
I’ve done it too—kept running in shoes even when they were done, just to save a few bucks. Trust me, that’s when injuries pop up out of nowhere.
So, how do you know when to finally let them go?
1. The Surface You Run On
Where you run makes a big difference too.
Running on pavement? Your shoes won’t last as long.
Trails are kinder to your shoes.
But if you take road shoes onto rocky trails, they’ll wear out faster.
2. Your Running Style
Are you a heel striker or do you land on your forefoot? The way you land affects how your shoes wear down.
If you’ve got a heavy heel strike, you’re burning through that cushioning much faster.
Next time you’re at the store, check out the wear pattern on your shoes—it’ll give you a good idea of your running form.
Best tip? If you run a lot, get two pairs of shoes and switch between them. This way, each pair gets a rest, and they’ll last longer.
Signs Your Running Gear Needs Replacing
- Thin spots
- Visible holes
- Loss of elasticity around toes/cuffs
Don’t wait until it hurts—replace those shoes before they mess up your form and cause injuries.
How Often Should You Replace Your Running Sports Bras for Comfort and Support?
Sports bras are meant to give you support, and once they start losing that, it’s time to replace them. If the elastic bands start to stretch out or the straps lose their shape, it’s a clear sign they’re done.
On average, you should replace your sports bras every 6-12 months, depending on how often you use them.
How Often Should You Replace Your Running Tops and Bottoms?
Moisture-wicking fabrics are a game changer—when they’re fresh. But once they lose their elasticity or start thinning out, they’re not doing their job anymore.
If you notice stubborn smells that won’t come out or the fabric starts feeling “sticky,” it’s time to let go.
I used to hold onto my favorite running shorts way too long, even though they were getting a little too see-through. Finally, I had to retire them after a very awkward moment during a group run. Trust me, you don’t want to wait that long.
When to Replace Your Running Hat
I’ll be honest: I used to hang on to my hats way longer than I should have. That favorite cap of mine? It had seen better days—faded color, sweat stains, and the brim was drooping like it had been through a hurricane.
But we runners get sentimental about our gear, right?
Here’s the deal with hats: they’re meant to shield you from the sun and keep the sweat out of your eyes. But once the shape starts to go, or the fabric becomes too worn out, it’s time to replace them.
And, let’s be real, if you notice that sweatband starting to stretch out or smell funky no matter how many times you wash it, that’s your signal to let it go.
When to Replace Your Running Sunglasses
Those sunnies are supposed to protect your eyes from the sun, but if they’ve seen too many miles, they might be doing more harm than good.
If your sunglasses’ lenses are scratched, you’re not just dealing with a cosmetic issue—you’re compromising your vision.
A good pair of running sunglasses should give you clear, distortion-free vision to see your path ahead. Once they start to get foggy, or the frames are too loose, you might as well be running blind.
My advice? If they’re slipping down your nose during your runs, it’s definitely time for an upgrade. Don’t wait for them to fall off mid-stride.
When to Replace Your Running Gloves
Gloves aren’t just for keeping your hands warm during those chilly runs—they’re a crucial part of your running kit when it comes to comfort.
But here’s the thing: running gloves have a shelf life. They’re taking on sweat, dirt, and the elements all winter long, so over time, they start to lose their insulation or get holes where you don’t want them.
Once they’ve been through a few seasons, and you notice that the fabric isn’t as warm or snug as it used to be, it’s time for a new pair.
Don’t wait for your gloves to develop holes and leave your hands exposed to the cold. Trust me, it’s not fun running with frozen fingers.
When to Replace Your Running Watch or GPS Device
We all rely on that trusty GPS watch to track our runs, monitor our heart rate, and help us stay on pace. But like everything, even your tech needs replacing every now and then.
Battery Life:
If your GPS watch is struggling to hold a charge, or it takes forever to charge up, that’s a red flag. A battery that dies quickly is a sign the watch is on its last legs. Don’t wait for it to give out in the middle of a run.
Accuracy:
Running is all about tracking progress, and if your watch starts giving you inaccurate readings—whether it’s distance, heart rate, or pace—you’re better off investing in a new device.
A GPS watch is meant to be your training partner, and if it’s no longer reliable, you’re just running blind.
When to Replace Your Running Socks
Running socks are one of those things you don’t think about until it’s too late. You’re out on your run, and suddenly, there’s a blister forming. Well, guess what? Those socks you’ve been holding on to probably have something to do with it.
Signs They Need Replacing:
- Thin spots
- Visible holes
- Loss of elasticity around toes/cuffs
When to Replace:
If you’re running consistently, replace them at least every 6 months. It’s a small investment that’ll save you from discomfort, and possibly injury.
How to Store Your Running Gear
Proper storage can seriously extend the life of your gear. You might think tossing everything into the laundry basket or leaving your shoes by the door is fine, but trust me, how you store your gear makes a big difference.
Shoes:
Don’t leave them in a damp, humid environment—like the garage or the trunk of your car. The moisture can cause the material to break down faster. Instead, let them air out after a run and store them in a cool, dry place.
Clothing:
Running clothes, especially moisture-wicking fabrics, need to be stored in a way that keeps them from losing their elasticity. Avoid tossing them in a laundry hamper where they might get moldy. Hang them to dry if possible, and store them in a cool, dry area to preserve the fabric.
Proper storage means your gear stays in better shape for longer, saving you money and preventing unnecessary wear and tear.
Frequently Asked Questions About Running Gear Lifespan
1. How do I know if my running shoes are still providing the right support?
As your shoes wear down, the cushioning and support degrade. To check if your shoes are still offering the support you need, press the midsole (the cushy part) with your thumb. If it feels stiff or hard, it’s time to replace them. Also, if you notice pain in your knees, hips, or back after a run, your shoes may not be supporting you correctly anymore.
2. Can I extend the lifespan of my running shoes?
Yes! Rotating between two pairs of shoes can help extend their lifespan. By alternating between them, each pair gets a break, allowing the cushioning to recover. Also, always let your shoes dry out fully after each run and store them in a cool, dry place to avoid moisture breaking them down faster.
3. How can I tell if my running gear is too tight or too loose?
If your gear starts to feel tight or restrict your movement during a run, it’s time for a new piece of equipment. Tight clothing can lead to chafing and discomfort, while loose clothing can get in the way of your performance. Pay attention to any signs of discomfort, like rubbing or shifting, during your runs.
4. How often should I replace my running socks if I have blisters?
If you’re getting blisters regularly, even though you’ve tried new shoes or different socks, it could be time to replace your socks. Over time, running socks lose their elasticity and cushioning, which may no longer provide the protection your feet need. You should aim to replace them every 6 months or sooner, depending on how much you run.
5. How long do running sunglasses typically last?
Running sunglasses can last anywhere from one to three years, depending on how often you use them and how well you care for them. If the lenses get scratched, it’s time to replace them to ensure proper protection for your eyes.