Sometimes it is not clear when you have to replace your shoes – especially if you have lost sight of how long you have had them. Runners know that their shoes have a kilometer limit, but it is more a gray area when they consider exchanging shoes that you wear in other types of training. That is why we consulted two shoe professionals – a podiatrist and a VP of a product at a shoe manufacturer to get more clarity on the subject.
How often do you need to replace athletic shoes?
When it comes to athletic shoes, the lifespan of your shoe depends on several important factors. For runners, but for everyone else, you need to evaluate multiple factors, including what you put in the shoes, how often you wear them and where you wear them such as outside or inside.
First of all, consider how often and how often you wear your sneakers. Do you wear them for sports and shopping? What about your other shoes – do you have multiple pairs that you rotate through?
"Someone who walks ten or more miles a day may have to change his shoes once a month or more, while someone who walks two miles every other day in their time may need to change only once or twice a year "says Gretchen Weimer, Vice President of Product at Hoka One One. "Many running and running specialty shops offer a rough guideline of 300-500 miles for a pair of shoes, but that's just a suggestion. Some people will find that they can get 1,000 miles out of a pair of shoes, while others may prefer replacing them with 150 or 200 miles. "
This is why it may be useful to pay attention to other important signs that your shoes might wear out, as mentioned below.
"It doesn't matter if they still look like new, if the support is worn out, you run a much higher risk of injury," Cuhuna said. He also proposes to make a note every time you buy a pair of shoes so that you do not forget how long you actually had them.
Look for these characters to know when it is time to buy new shoes:
1. Your heel breaks off.
"Shoes are no longer wearable if the heel is worn on one side compared to the other, causing the shoe to lean on one side. The same applies to walking shoes when the tread pattern is more worn on one side," said Cuhuna.
2. You have frequent foot pain .
"Your shoe may look good after six months of exercise, but listen to your feet. If you have pain that you have not experienced before during your training, this is probably an indication that you have your shoes," Cuhuna said.
3. You suffer from plantar fasciitis after your training.
" The most prominent symptom of plantar fasciitis is arch and heel pain. It may feel like a stabbing pain in the bottom of your foot when you get out of bed in the morning standing for a long time or when you get up after sitting down for a while It is also common to experience pain after exercise, not during your workout If your shoes no longer support your feet as before, you may be at risk of plantar fasciitis. make sure you have the right training shoe to support your bow type, "Cahuna said.
4. The shoe loses some of its "pop" or feels less supportive.
"For running and walking shoes you can sometimes see when the cushion has become too compressed because the shoe can lose some & # 39; pop & # 39; or feel less supportive. In a running or walking shoe it wears out cushion over time, and you should try to replace the shoes as soon as the cushion is compressed to the point where it no longer provides support or other benefits, which can take a long time before the upper structure of a shoe wears out and shows signs of wear and tear tear, "said Weimer.
5. You feel more than normal after a workout or you get new pains.
"Sometimes you make a run more tired than normal, or you notice some aches and pains that were not there before. Over time you can learn through multiple shoes to give your shoes and your body feedback when a few need to be replaced, "Weimer said. ]] gettyimages-580816691 “/>
You can extend the lifespan of your training shoes if you take good care of them.
Extending the life of your shoes
Quality sneakers are often not cheap, so taking care of your shoes can prolong their wear. Again, you should not ignore the signs that it is time to replace your shoes, but you can use some of the tips below to ensure that you do no more damage than necessary.
Turn your shoes. It is a good idea to wear several pairs of shoes in which you train, so that you do not constantly add wear to one pair, and also for hygienic reasons. " Rotation of shoes is important for everyone. Shoes must be sent out to stop the breeding of bacteria and fungi to protect the health of your feet and also the durability of the shoe," Cahuna said.
Use a disinfectant spray. If you train a lot, a concern that you probably have is athlete's foot, which you can help prevent with proper shoe hygiene. "I recommend spraying Lysol into your sneakers to kill any microbes that can cross the outside environment to the inside of the shoe. I usually inform my patients to use Lysol spray to remove these germs through their shoes, shoe inserts and shower to clean floors regularly, "Cahuna said.
Do not put your shoes in the dryer. " If you wash the shoes, use mild soap and cold water and skip the dryer. The heat from the dryer breaks down the glue and destroys your shoes," Cahuna said.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor or other qualified health care professional for any questions you may have about a medical condition or health goals.