A running shoe typically lasts 350-500 miles – depending on the runner. Weight and frequency of use play a large part in determining the exact number. If you are a consistent runner, we recommend assessing the life of your shoe after about 3-6 months. 
A good way to tell if your shoe is “past its prime” is to check the outsole (bottom rubber). If the outsole is relatively smooth, as opposed to having tread (like a tire!) you know the shoes are toast. The rubber on the bottom of the shoe is more durable than the midsole, which absorbs shock and provides cushion, so if the most durable part of the shoe is worn out then it is safe to say you need a new pair! In all honesty though, it is typically not something you can see; it is something that you can feel.
A cross training shoe will last a bit longer due to the fact that there is not a lot of midsole to break down, and – depending on your activity – you aren’t using the shoe to absorb a lot of frequent, high-impact like a running shoe would. A cross trainer is recommended for lifting weights, performing lateral activities, or a boot camp setting where you will do a variety of motions.
The one thing that is most important is to listen to your body. Aches and pains that cannot be attributed to an increase in mileage or intensity is a sure sign that it may be time to replace your shoes!
For any running or cross training shoe, refrain from machine washing/drying them. The chemicals and heat from the dryer ruin materials in the shoe. If shoes are dirty, take out the sockliner (flat, flimsy part inside shoe) and rinse your shoes off. Let them air-dry, but careful not to leave them out in the sun for a prolonged period of time. This may cause the materials to shorten and your shoe will feel small.
Larissa Peterson Owner / President of The Runner Shop, INC 3535 West Pioneer Parkway, Arlington, TX 76013 | 817.461.2281
