When Should I Replace My Running or Walking Shoes?
Choosing the right running shoes can feel like an endless journey. So once you find a comfortable pair of running or walking shoes, it is extremely hard to part ways. Rule of thumb is most running shoes last between 300 to 500 miles and should be replaced every three to six months. So, is it time to replace my running or walking shoes?
If your exercise routine consists of walking 30 minutes a day, or an average of 3 to 4 hours a week, consider replacing your shoes every six months. If you are walking 60 minutes a day or an average of 7 hours a week, consider replacing your shoes every three months. After three to six months, shoes lose support and shock absorption, which may leave you prone to injury.
Signs That It’s Time to Replace Your Shoes
Many people wait way too long before they decide to retire their shoes and by the time they do, they are worn out. It is recommended to examine your shoes when they have reached their first three months of usage.
When examining your shoes, ignore the mud and dirt. This just means you have been using your shoes. However, you should be concerned with the shoe’s general tear and wear. As you examine your shoes, look for signs such as:
- Worn-out soles on pressure points.
- Stretched out heels or worn more one side than the other.
- Molded foot imprints in the insole of the shoe.
- Display noticeable creasing in the side or bottom of the sole.
- Uppers are broken down around the ankle.
- Shows signs of unevenness when placed on a flat surface.
- Sole Deterioration.
- Upper Material Breakdown
- Loss of Cushioning
Don’t ignore any of these signs, as they are all signs of excessive wear. But also keep in mind; a shoe’s lifespan can vary depending on the type of shoes, the shoe usage, surfaces on which shoes are used on, and our weight. Not all shoes are created equal, so shoes with an EVA midsole tend to wear down faster than shoes with a polyurethane midsole. Running on pavement wears down shoes faster than a track, a trail or gravel. A heavy runner will usually wear down their shoes faster than a lighter runner.
How should I know if it’s time to replace my running or walking shoes?
Once your shoes are close to their end, your body may react negatively. Apart from the general tear, once you notice pain in your feet, knees, legs, hip and/or back, it may be time to replace your shoes. However, those who continue to wear their worn-out shoes despite feeling pain, and the lack of cushioning and support, become vulnerable to injury. If you still doubt replacing your shoes, here are two tests you may take:
Press test
Have you noticed your shoes are no longer cushioned? To determine if your shoes have lost their cushioning and worn out their midsoles, perform the press test. With your thumb press into the midsole and if you notice the midsole feels tough and compresses less with pressure, then it may be time to retire your shoes.
Flexibility test
If you have noticed your shoes are no longer cushioning, take the flexibility test. Hold your shoe upright and bend the toe of the shoes back towards the heel. If you notice your shoe folding easily, it’s time to replace your shoes.
After I replace my running or walking shoes, how can I expand my new shoe’s life?
First, congratulations for all your hard work! After you replace your running shoes or walking shoes, here are few tips we can give you to help expand the life of your new shoes:
Rotate between two pairs of shoes
It’s a good idea to have a minimum of two pairs of walking or running shoes that you can alternate. You’ll find they’ll last much longer in the long run.
Remove your shoes properly
Get in the habit of unlacing your shoes and removing them with your hands, rather than kicking them off our feet. By removing your shoes properly, you’ll notice, they will last longer.
Save your shoes only for exercise
Don’t wear them all day; slip into them only for your exercise time. If you keep them on your feet, they get more wear and they have longer exposure to foot moisture and bacteria, which will break them down faster. So, save your running or walking shoes for exercise. Only try not to wear them around town, as they will wear down faster.
Air out your shoes between uses
Store your running or walking shoes in an area where they are exposed to air so they can fully dry out between uses. Leaving your shoes in a gym bag is not a good idea.
Running shoes and walking shoes recommendations:
HOKA Clifton 9
SHOP
Shop All HOKA Clifton 9 Running Shoes and Walking Shoes
HOKA Arahi 6
SHOP
Shop All HOKA Arahi 6 Running Shoes and Walking Shoes
Brooks Glycerin GTS 20
SHOP
Shop All Brooks Glycerin GTS 20 Running Shoes and Walking Shoe
Brooks Ariel 20
SHOP
Shop All Brooks Ariel 20 Running Shoes and Walking Shoes
Brooks Beast 20
SHOP
Shop All Brooks Beast 20 Running Shoes and Walking Shoes
The New Balance 1080
SHOP
Shop All New Balance 1080 Running Shoes and Walking Shoes
Frequently Asked Questions
How long do running shoes last?
Running shoes last between 300 and 500 miles - about four to six months for someone who covers 20 miles per week.
Do I need to go through the fitting process every time?
It's not required, but it never hurts! Particularly if there have been any changes for you since the last pair. Plus, it's free!
Can I use my running shoes for other activities?
Yes! Running shoes are built to support your body's natural forward motion so things like walking or hiking are good options. They're not recommended for activities like basketball because they are not designed to support lateral, side to side motion.
Can I put my shoes in the washing machine?
It can be tempting to throw your shoes into the washing machine after a hard run, but for the longevity of your shoes (and your machine), we recommend washing your running shoes by hand.
Where to buy running shoes and walking shoes near me?
If you prefer to try-on your next pair of shoes, we have nine Lucky Feet Shoes comfort shoe stores in Southern California. Which are located in Anaheim Hills, Rancho Cucamonga, Riverside, San Dimas, Long Beach, Temecula, Redlands, Upland and Palm Desert. We invite you to stop by for a free foot analysis and try on our top running or walking shoes. In addition, we have a large selection of comfort shoes, wide shoes, arch support, and custom orthotics! Don't let foot problems keep you from your walking or running routine!
Request Your Personal Fitting
As a seasoned footwear expert with a deep understanding of running and walking shoes, I can assure you that choosing the right pair is crucial for an enjoyable and injury-free exercise experience. My expertise stems from years of hands-on experience in the industry, closely following advancements in shoe technology, and staying abreast of the latest trends in athletic footwear.
Now, let's delve into the key concepts covered in the provided article on replacing running or walking shoes:
-
Shoe Replacement Guidelines:
- The general rule of thumb is that most running shoes last between 300 to 500 miles and should be replaced every three to six months.
- The frequency of replacement depends on your exercise routine, with recommendations ranging from every three months for more intense activities to every six months for lighter exercises.
-
Signs that It's Time to Replace Your Shoes:
- Worn-out soles on pressure points.
- Stretched out heels or uneven wear.
- Molded foot imprints in the insole.
- Noticeable creasing in the side or bottom of the sole.
- Uppers broken down around the ankle.
- Signs of unevenness when placed on a flat surface.
- Sole deterioration, upper material breakdown, and loss of cushioning.
-
Factors Affecting Shoe Lifespan:
- The type of shoes, usage patterns, surfaces (pavement, track, trail), and individual weight all impact a shoe's lifespan.
- Shoes with EVA midsoles may wear down faster than those with polyurethane midsoles.
-
Indicators for Replacement:
- Pain in feet, knees, legs, hips, or back may indicate the need for replacement.
- Two tests to consider: the press test (checking midsole cushioning) and the flexibility test (bending the toe towards the heel).
-
Expanding Shoe Lifespan:
- Rotate between two pairs of shoes to allow them to last longer.
- Remove shoes properly, avoiding kicking them off, to prevent unnecessary wear.
- Reserve your shoes for exercise to minimize exposure to moisture and bacteria.
- Air out your shoes between uses to ensure they dry out fully.
-
Shoe Recommendations:
- The article provides recommendations for running and walking shoes, including specific models like HOKA Clifton 9, HOKA Arahi 6, Brooks Glycerin GTS 20, Brooks Ariel 20, Brooks Beast 20, and New Balance 1080.
-
FAQs:
- Answers to common questions, including the lifespan of running shoes, the fitting process, using running shoes for other activities, and proper shoe care.
-
Where to Buy:
- Information on where to buy running and walking shoes, with a focus on Lucky Feet Shoes comfort shoe stores in Southern California.
In conclusion, armed with this knowledge, you can confidently make informed decisions about when to replace your running or walking shoes and how to care for them to maximize their lifespan. If you have any doubts, the article also suggests seeking a free foot analysis for personalized advice.
