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In Support of New Shoes - How Often Should You Replace Your Shoes?

By Tyler Gremban, PT, DPT

 

You’ve likely felt it. The first time you put on a new pair of shoes and head out the door; you feel like you’re walking on air. Maybe your walk around the grocery store doesn't seem as hard as it usually does or you smashed your previous run time. 

Like Spike Lee said to Michael Jordan, “It’s gotta be the shoes!” 

This may be more true than you realize.

Shoes and their supportive qualities contribute to our back, hip, knee, and ankle pain more than we give them credit for.

But we also give them too much credit for how long they can be worn. You may love that beat up set of neon blue Asics or your favorite Brooks that felt like clouds on your feet (three years ago), but sometimes if you love things, you have to let them go.

Experts recommend changing your shoes every 200-500 miles, depending on the intensity of your usage.

After that, your body begins to change how it moves when you walk or run. You begin to move less efficiently, so your body must compensate to try and keep up the pace that you’ve set in your head. 

This stresses areas in your foot that may not be as equipped to deal with that stress. Both decreases in efficiency and increases in stress make your daily tasks cost more energy to keep the same pace.

Research has also shown that it doesn't matter what type of shoe you have, so claims of air soles vs gel inserts vs whatever the latest company selling point is are largely just to make money. 

The more important thing is finding a shoe that is comfortable and matches your walking/running style and ankle mobility.

 

Wearing a more neutral shoe that doesn’t give you the support in an area that you need it, or vice versa, can do a similar thing to wearing shoes past their recommended mileage. 

 

Your best bet for finding out what shoe type fits your walking style is by going to a smaller, local store where they can look at the wear patterns on your shoes, ask more information, and recommend a style that is best for you.

In the Las Vegas and Henderson area, Red Rock Running Company specializes in helping you with this process.

Just because you aren't going on a dedicated jog doesn't mean your shoes aren't taking a beating. 

 

For a half hour of circuit training or heavy labor, you can assume your shoes go through roughly two miles of equivalent work.

 If it’s been a while since you’ve updated your shoes, support your body (and your workout gains) by heading to your favorite shoe store!


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