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How to Extend the Life of Your Training Shoes (and When to Replace Them)



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Every sneaker is different, but these tips can help.

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The right shoes are essential regardless of the type of training you are doing. If you’ve invested in a new pair of sneakers this season and are getting ready to embark on your new fitness routine, you want your shoes to look and feel good for as long as possible, especially if you put $ 100 plus on your new kicks.

If you are thinking about getting new shoes soon, it is sometimes not clear when to replace your shoes, especially if you don’t remember how long you have them. Whether you’ve already bought new shoes or are considering the need, we consulted two shoe professionals and a cleaning professional to clarify what you need to know about shoe care and how to do it. know when to buy new ones.

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How often should you change training shoes?

When it comes to athletic shoes, the life of your shoe depends on several important factors. For runners, it’s miles, 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.

To start, consider how often and how often you wear your trainers. Do you wear them to exercise and run errands? What about your other shoes – do you have multiple pairs that you rotate through?

“Someone who runs ten or more kilometers a day may need to change their shoes once a month or more, while someone who runs two kilometers in his every other day may only need to replace them once or twice a year” says Gretchen Weimer, vice president of product at Hoka One One. “Many running and walking specialty stores offer a rough guide of 300-500 miles for a pair of shoes, but that’s just a suggestion. Some people will find that they can get 1000 miles out of a pair of shoes, while others may prefer to replace them. with 150 or 200 miles. ”

Hence, it may be helpful to pay attention to other important signs that your shoes may be worn out instead, as listed below.

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Sometimes your shoes look new but still need to be replaced.

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How to Know It’s Time to Replace Your Training Shoes

It may seem obvious that you know to replace your shoes when they look worn out. But that’s not the case, says Dr. Miguel Cunha, a podiatrist and founder of Gotham Footcare, told CNET.

“It doesn’t matter if they still look like new, if the support wears out you’re at a much higher risk of injury,” said Dr. Cunha. He also suggests making a note every time you buy a pair of shoes so you don’t forget how long you’ve actually had them.

Watch for these concerns to know when it’s time to buy new shoes:

1. Your heel breaks

“Shoes are no longer wearable if the heel is more worn on one side than the other, causing the shoe to lean on one side. The same goes for running shoes when the sole pattern is more worn on one side, ”said Dr. Cunha.

2. You regularly experience foot pain

“Your shoe may still look fine after six months of training, but listen to your feet. If you are experiencing pain that you have not experienced during your workout, it is probably an indication that your shoes are worn out.” Said Dr. Cunha.

3. You suffer from plantar fasciitis after your workout

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, after standing for a long time, or when you get up after sitting for a while. It’s also normal for you to experience pain after exercise, not during your workout. If your shoes no longer support your feet like they used to, you may be at risk for plantar fasciitis. Make sure you get the right training shoe to support your arch type, ”said Dr. Cunha.

4. The shoe loses some of its “pop” or feels less supportive

“With running and walking shoes, you can sometimes tell when the cushion has become too compressed, because the shoe may lose some of its ‘pop’ or feel less supportive. In a running or hiking shoe, the cushion wears out over time, and that You should try to replace the shoes once the cushion is compressed to the point where it no longer provides support or other benefits. This can happen long before a shoe’s upper structure wears out and shows signs of wear and tear. ”Weimer said.

5. You feel more tired than usual after a workout or you develop new aches and pains

“Sometimes you can finish a run feeling more tired than usual, or you may notice some aches and pains that weren’t there before. Over time, several pairs of shoes can help you recognize the feedback from your shoes and your body. give you when to replace a pair, ”Weimer said.

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You can extend the life of your training shoes if you take good care of them.

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How to extend the life of your shoes

Quality sneakers often don’t come cheap, so if you take care of your shoes, you can wear them longer. Again, you shouldn’t ignore the signs that it’s time to replace your shoes, but you can use some of the tips below to make sure you don’t do more damage than necessary.

Turn your shoes

It’s a good idea to have several pairs of shoes that you train in so that you don’t constantly add wear and tear to one pair, and for hygiene reasons too.Footwear rotation is important to everyone. Shoes need to air out to stop bacteria and fungi from growing in order to protect the health of your feet and also the durability of the shoe, ”said Dr. Cunha.

Use a disinfectant spray

If you exercise a lot, you are likely dealing with athlete’s foot, which you can help prevent with proper shoe hygiene. “I recommend spraying Lysol into your sneakers to kill microbes that can contaminate the outside environment to the inside of the shoe. I often inform my patients that they should use Lysol spray to remove these germs through their shoes, shoe inserts and shower sanitize floors regularly, ”said Dr. Cunha.

Do not put your shoes in the dryer

“If you wash the shoes, use a mild soap and cold water and skip the dryer. The heat from the dryer breaks down the glue and breaks your shoes,” said Dr. Cunha.

Tips for cleaning shoes

Every sneaker is made differently, so you should check the shoe manufacturer’s instructions before deciding how to wash your shoes, especially if you want to machine wash them. Two major shoe brands – Asics and Nike – both warn against putting your shoes in the washing machine and recommend using gentle detergents when cleaning them.

As Dr. Cunha said above, using a mild soap-and-water solution is a safe choice for most shoes. Diane Regalbuto, cleaning expert and founder of Betty Likes to Clean, recommends washing shoes in a mixture of detergent and vinegar if you can safely throw shoes in the wash (again, check your specific shoe brand’s website if you’re not sure know).

The information in this article is for educational and informational purposes only and is not intended to be health or medical advice. Always consult a physician or other qualified health care practitioner if you have any questions about a medical condition or health goals.


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