1. Mileage: The typical athletic shoe is only built to last 350 to 500 miles. While walkers are not pounding their shoes as hard as runners, you are unlikely to still get good support and cushioning past 500 miles. Your weight is also a factor — the more you weigh, the faster your shoes will wear out. If you are walking 30 minutes a day, or an average of 3 to 4 hours a week, replace your shoes every six months. If you are walking 60 minutes a day or an average of 7 hours a week, replace your shoes every three months. If you are 50+lbs overweight replace your shoes every 3 months.
2. Price of shoe: Some people only shop off the clearance rack. Keep in mind shoes are aging before you buy them. Athletic shoes are glued together. While in the warehouse and on the store shelf, they are already aging. The glue is drying out. The air pockets in the cushioning may be slowly dissipating. You will often find that shoes on sale are old models being discontinued. They may already be over a year old and may give you less wear before wearing out. Discounted shoes have to be replaced more often than current model shoes.
3. Have two pair: Rotate your shoes to know when they need replacing. The best way to discover your shoes have died is to rotate your workout shoes. Start wearing a pair of exercise shoes, and alternate them with a new pair of exercise shoes after one to two months. When the older pair begins to break down, you will sense the difference between the newer and older pair. Take advantage of “buy one get one free” offers from shoe retailers. Buy two pairs at a time to save on gas if you are driving to a local gym-shoe store, or to save on postage if you are ordering online.
4. You feel pain (back, knee, hips, joints, shins): If you’ve been feeling muscle fatigue, shin splints, or some pain in your joints — especially your knee — you may be wearing shoes that have lost their cushioning. When you’re feeling pain on both sides — both knees, for example — that’s often an indication that you need new workout shoes. I had a client that often felt pain, I suggested he get new shoes, he said “No Siddiqu I need a new wife”. This only works if your pain is in a lower extremity or back. The reason for those pains is because the heel gets worn down more on one side than the other, sometimes to the point that the shoe is leaning to one side. This forces your body to work harder on one side than the other and pain ensues.
Siddiqu “The Personal Trainer” is a CPT, motivational speaker, author of How Are You Fat and Saved?! He is also the Co-creator of the largest bootcamp in Chicago The No Excuse Bootcamp and the exercise series “You Would Think I Invented Sweat” for booking information or more fitness tips visit our WEBSITE www.chicagofit4life.com