Guides
Running shoe guides
Clear, practical answers to the questions runners actually ask about their shoes — how many pairs to rotate, when to replace a worn pair, which shoe suits which run, and how to make each one last. Written for runners, grounded in independent research where the science is settled and honest about where it isn't.
How to Build a Running Shoe Rotation
A running shoe rotation means training in more than one pair. Here's how to build one that fits your mileage, your training, and your budget.
- Shoe rotation
How Many Pairs of Running Shoes Do You Actually Need?
One pair, two, or four? How many running shoes you need depends on how often you run and what you train for. Here's a simple way to decide.
4 min read Read guide - Mileage & replacement
When to Replace Running Shoes (and Why Mileage Isn't the Whole Story)
The 480–800 km rule is only a starting point. Learn the wear signs that really tell you when running shoes are done — and why mileage alone can mislead.
5 min read Read guide - Mileage & replacement
How to Track Shoe Mileage with Apple Health (iPhone)
A step-by-step guide to tracking running shoe mileage on iPhone using Apple Health — granting permissions, importing runs, and assigning each one to the right pair.
5 min read Read guide - Mileage & replacement
How to Track Running Shoe Mileage and Wear
Tracking mileage per pair is the key to a healthy rotation and well-timed replacements. Here are the manual and automatic ways to do it — and what to track beyond miles.
5 min read Read guide - Shoes for different runs
Types of Running Shoes: Daily, Long, Tempo, Race & Trail
Daily trainers, long-run shoes, tempo shoes, carbon race shoes, trail shoes — what each type is for, how they differ, and how to match them to your runs.
5 min read Read guide - Care & maintenance
How to Care for Your Running Shoes: Cleaning, Drying & Storage
How to clean, dry, and store running shoes so the upper, outsole, and fit last as long as the foam — plus the one drying mistake that quietly wrecks shoes.
5 min read Read guide
Tools
Running shoe replacement calculator
Estimate how many weeks are left before a pair reaches your mileage target — transparent math, in kilometres or miles.
How we write these guides
These guides are written by the maker of Shoe Health, a runner building a tool for runners. Claims about injury risk, wear, and shoe construction link to independent research or the manufacturers themselves, and we separate what studies actually show from general practice. Running is individual — treat everything here as a starting point, not medical advice, and listen to your own body and your own shoes.
Put these guides into practice
Shoe Health turns the ideas in these guides into a rotation you can actually keep up with — tracking each pair's mileage from your Apple Health runs and showing wear as it happens. Free to start, up to three shoes, and your health data stays private.