Walking and running shoes have a limited lifespan.
With every step you are gradually breaking down the cushioning and support.
By 500-750 kilometres, most shoes have expired and need to be thrown out, recycled (or used for non-exercise purposes).
For example,
If you walk 5km per day x 5 per week - this would equate to replacing shoes every 6 months
If you run/walk 40km per week - this would equate to replacing shoes every 3 months
Leaving it too long to update your shoes can lead to annoying niggles and increasing the chances of developing a full blown injury.
When it comes to running and walking shoes, being mindful about the state of your shoes goes along way to improved performance and staying injury free.
…prevention definitely beats cure!
My mistakes
Very early in my running career I made the mistake of neglecting my shoes and paid the price with ongoing plantar fasciitis and shin splints for a few years…not very fun!
Since then, I’ve been more mindful of updating my shoes regularly and always buying them from a reputable running specialty store. I find I get around 500km out of a pair.
The goal is to always replace your shoes before you head down the road of injury.
A general rule of thumb is to divide 75,000 by your current weight (in pounds) and that will indicate the approximate number of miles your running shoes should give you.
Signs you may be ready for a new pair of shoes:
sore feet during or after a run or walk
soreness in the shins, ITB or inside of your knee (and nothing else has changed in your training)
it has been 6 months since you have bought your last pair of running shoes
it has been 12 months since you have bought your last pair of walking shoes
Tips for buying your next pair of shoes:
Invest in a professional shoe fitting to find the best shoes to suit your feet (we recommend Joggers World / Sportitude or The Running Company)
consider buying two pairs to rotate between runs
keep a log on the mileage for each pair of shoe so you can be proactive in when to update
Many running apps like Strava and Garmin Connect, will track the mileage on your shoes, if you keep track when you first buy them.
Shoes tend to wear much more quickly if you are a heavier runner or do most of your running on roads or heavy, muddy trails.
When buying new shoes it’s best to AVOID:
waiting for your shoes to completely deteriorate before picking up a new pair
wearing your walking / running shoes for other exercise like cycling, tennis or gym as they will lose their shock absorption capacity quickly
buying your shoes from an outlet store, as often they carry outdated models that have already lost much of their cushioning and support and set you up for injury. The glue in the shoe starts deteriorating the moment it leaves the factory, so it’s best not to leave a new pair in the cupboard for long either, as they will not be in optimal shape by the time you start wearing them
Got any questions about your shoes?
Please let us know via email dan@kinfolkwellness.com.au
And if you are in need of a podiatrist to check you feet in more detail, we recommend you see Will Kuang at Adelaide Podiatry Centre
