Time For A New Pair of Gym Shoes?
When is it time to retire your old gym shoes?
In a previous blog entitled “Thirteen Pair of Sneakers and Some High Heels,” I discussed how the right shoes are essential no matter what type of workout you do. The fit, type, and purpose of an athletic shoe all contribute to a safe workout. But as important as wearing the correct shoe is, wearing a shoe in good condition is equally as critical.
When it comes to athletic shoes, the life of your shoe will depend on several important factors. "Someone who runs ten or more miles per day may need to replace their shoes once a month or more, while someone who walks two miles every other day in theirs might only need to replace them once or twice per year," says Gretchen Weimer, Vice President of Product at Hoka One. A rough guideline of 300-500 miles for a pair of shoes, is the gold standard. But that's just a suggestion. Some people will find they can get 1,000 miles out of a pair of shoes, while others might prefer replacing them with 150 or 200 miles.
This is why it can be helpful to instead, pay attention to other important clues that your shoes may be wearing out. According to podiatrist Dr. Miguel Cunha, they may not always be obvious. "It doesn't matter if [the shoes] still look new, if the support has been worn out, you're at a much higher risk of injury," he says. Below are a few signs that you may need a new pair of gym shoes:
YOUR HEEL IS BREAKING DOWN: Shoes are no longer wearable if the heel is more worn down on one side compared to the other, causing the shoe to lean on one side.
YOU’RE EXPERIENCING FREQUENT FOOT PAIN: Your shoe may look just fine after six months of workouts, but listen to your feet. If you're suffering from pain that you didn't previously experience in your workout, it's likely an indicator that you have worn out your shoes.
YOU SUFFER FROM PLANTAR FASCITIS AFTER A 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 prolonged periods of time, or when you stand up after sitting for a while. It's also common to experience pain after you exercise, not during your workout. If your shoes are no longer supporting your feet in the way they used to, you may be at risk for plantar fasciitis.
YOUR SHOE LOSES ITS “POP”: In a running or walking shoe, the cushion wears down over time and becomes too compressed, making the the shoe feel less supportive. This could happen long before the upper structure of a shoe wears out and shows outward signs of wear-and-tear.
YOU FEEL MORE TIRED AFTER A WORKOUT: Sometimes you may finish a run feeling more fatigued than usual, or you may notice some aches and pains that weren't there before.
Over time, through multiple pairs of shoes, you can learn to recognize the feedback your shoes and your body give you when a pair needs to be replaced. Local shop Ragged Mountain Running can be a great place to get fitted for a new pair of trainers!
If you already invested in a new pair of sneakers this season and are getting ready to start your new fitness routine, you'll want to keep your shoes looking and feeling great for as long as possible -- especially if you spent $100-plus on your new kicks. It's a good idea to have several pairs of shoes that you exercise in so you're not constantly adding wear to one pair. And lastly, it is suggested to jot down the date of each time you buy a pair of shoes so you don't forget how long you've actually had them.
The proper workout shoes will help you to squat, lift, and burpee your way to fitness safely. If you have any questions regarding the condition of the trainers you are currently wearing, feel free to show them to any Success Studio Trainer.