Maybe you’ve got a fancy job where you wear your fancy clothes and fancy shoes all day. Me? I get to wear yoga pants and sneakers. All. Day. Long. Jealous? The only down side is I’ve got to replace my sneakers every few months because I wear them out so quickly. So, how often should YOU replace your sneakers? That depends…
The general recommendation by experts is that you should replace your athletic shoes every 300-500 miles. But there are many things to consider such as how often you wear them and what exactly you are doing when you wear them.
- If you walk 30 minutes a day, replace every 6 months.
- If you walk 60 minutes a day, replace every 3 months.
- If you are an avid runner or training for a race, you can keep track of your weekly mileage. Plan to replace your shoes between the 300-500 mark. Pay attention to your body and how you feel during your runs around the 300/350 mark and go from there.
- If you are only running short distances a few times per week, plan to replace them every 6 months.
- You’ll need good shoe support to ensure proper form while lifting to prevent injury. But you can typically get away with replacing your shoes every 9-12 months.
- If you do a lot of jumping, lunging, squatting or take classes like boot camp, kick boxing, Zumba and circuit training, you want to follow the rule of thumb for runners. Replace your shoes every 6 months.
Just Wear Your Sneakers A Lot
- If you just happen to wear your sneakers hours and hours every day for your job or just life, you may need to replace your sneakers every 3-6 months.
Signs Your Shoes Need Replacing
- Check the sole tread pattern. Many shoes now are made so a different color shows when the sole is worn out.
- Look at the heel of your shoe. It will often wear out more on one side sometimes to the point that the shoe is leaning to one side.
- You are getting blisters. Your stretched out shoes might be rubbing against your heels.
- You are in pain. If you start experiencing shin splints, knee pain, ankle pain or foot pain, it might be time to replace your sneakers.
- You bought them 6-12 months ago. If you aren’t sure, it is better to replace rather than wear worn out shoes.
Dangers of Expired Shoes
- Shin Splints. The area in the front to f your legs between your ankles and knees burns during or after exercise.
- Heel Spurs and Plantar Fasciitis. A heel spur is a calcium deposit causing a bony protrusion on the underside of the heel bone.
- Plantar Fasciitis is inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. It is painful and difficult to treat.
- Stress Fracture. This is a small crack or severe bruising in a bone.
- IT Band Syndrome. This is an injury of the connective tissues that are located on the lateral or outer thigh and knee.
How to Extend the Life of Your Shoes
- Only wear your sneakers for workouts/runs/walks
- Let ’em breathe. Don’t keep your shoes in your gym bag. Let them air out in between uses.
- If you wash them, let them air dry. Do not put them in the dryer. The heat from the dryer will break down the glue holding the shoe together faster. Also wash in cold water with gentle soap.
How to Recycle Your Sneakers
Don’t simply throw out your old sneakers. You can recycle them a few different ways. One of these organizations will accept your sneaker donations and find them a new home.
- Soles4Souls program. They have many drop off locations including DSW.
- Nike’s Reuse-A-Shoe program turns your shoes into sports and playground surfaces.
- You can also check out Adidas’s End of Life program.
- It’s from the Sole is another donation organization.
- And of course you can simply donate to Good will if your shoes still have a little life left in them.