A good pair of walking shoes can get pricey, so I can’t blame you if you want to get every last kilometre out of yours. But, there comes a point when it’s probably best to swap them out for new ones, whether it’s to minimise injury risk or because they can’t stand up to the elements anymore, experts agree.
Doctors do have a rule of thumb for how often to replace walking shoes, though there are a few more considerations too. “In general, we say a shoe meant for walking or running should be changed about every 600 to 800 kilometres,” says Lauren Hannon Redler. “If you do some quick math, for a lot of active people that’s getting a new pair of shoes twice a year, which is probably way more frequently than most of us are doing.”
While 600 to 800 kilometres gives you a ballpark for when you should replace your sneakers, the right time to get new walking shoes actually depends on a lot of factors, from the brand to the terrain you walk on. You also might have no idea how many kilometres you’ve walked in your trusty pair (I know I don’t!), so if that metric doesn’t work for you, there are plenty of other ways to know when it’s time.
Meet the experts: Lauren Hannon Redler, MD, is an orthopaedic surgeon and sports medicine physician at NewYork-Presbyterian/Columbia University Irving Medical Center. Nicole Belkin, MD, is an orthopaedic surgeon at NewYork-Presbyterian Hudson Valley Hospital and Columbia University Irving Medical Center.
Telltale Signs That It’s Time To Replace Your Walking Shoes
While the 600 to 800 kilometres is a decent general rule of thumb, it doesn’t tell the full story, says Nicole Belkin. This range can give you a good idea of when to switch, but really, the best way to know it’s time for new shoes is to see how they feel.
If a shoe is suddenly giving you calluses or blisters, it might be too worn. And old sneakers don’t just affect your feet. If you’re noticing that you have pain in your ankles, knees, hips, or lower back after a walk – and nothing else in your routine has changed – that might be a sign that your shoes aren’t as supportive as they once were, says Dr Belkin. You should also take a close look at your shoes. Is their traction suddenly flat? Is their cushioning just not as springy and supportive? These are other signs it might be time to replace, says Dr Belkin.
READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds
Also keep in mind that different factors will speed up or slow down how often you should replace your shoes. One of the biggest factors for shoe longevity is how durable your pair is, says Dr. Belkin. Some shoes simply don’t last much longer than a few months because their traction gets worn out, so you’ll need to pay attention to how sturdy your shoes are over time.
Plus, where and how you walk will impact how often you should replace your walking shoes. Hot asphalt will wear your soles faster, says Dr. Belkin, and a treadmill almost has a sandpaper effect on them. Meanwhile, an indoor track is probably the most sneaker-friendly terrain.
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When it comes to you walk, the part of your foot that hits the ground first is going to get worn the quickest. “Whether people pronate, supinate, have a little bit of angulation in the knee, or a little bit of asymmetry in their flexibility of their ankles can really affect the wear patterns on shoes,” Dr Belkin says. This just might mean that one part of your shoes gets worn a lot faster than other parts, which might mean you need to replace your sneakers more frequently.
All of this is to say that you should look at your sneakers for signs of wear and consider how your body feels after taking them out for a spin to determine if it’s time to order a new pair. You might find your favourite sneakers don’t have great durability, so they need to be swapped out sooner than 600 kilometres, or you might find they still feel super supportive at 800.
It’s a good time to replace your walking shoes if…
- The traction is worn
- You’re getting calluses or blisters
- The padding on the shoe isn’t quite as spongy as it once was
- Your ankles, knees, hips, or lower back feel sore after a walk
- One specific area of the shoe is extra worn down due to your individual gait
Editors’ Favourite Walking Shoes
Womens Nike Initiator
“I often put fashion over function and end up in a pair of shoes far too uncomfortable for far too long. Luckily these are both functional and fashionable so I don’t have to compromise! Great for a hot girl walk!” –
Under Armour Infinite Pro Running Shoes
“With support and stability exactly where you need it, these shoes are my go-to for long walks or full days on my feet at events. They’re lightweight, springy and unbelievably comfortable.” –
adidas Supernova 2.0 Shoes
“Light and comfy, I could walk forever in these! They honestly make me feel like I’m walking on clouds.” –
Reebok Nano Gym
“I want a shoe that can do it all and I love these for walks on the promenade, elevating an activewear outfit and most importantly for HIIT and strength training sessions in the gym. It’s a serious allrounder!” –
How To Make Your Sneakers Last Longer
First, if you’re investing in a really good pair, consider using them only for walking. Obviously, if you only use your sneakers for walking, you’d be using them less, which will extend their life and keep them fresh for the activity they’re meant for. This all comes down to whether that’s realistic for you, though. “I don’t think that everyone needs to have their special walking shoes,” says Dr. Belkin – unless that’s your preference.
You can also be thoughtful about the environment you wear them in and avoid using them in inclement weather. Harsh terrain and weather tend to affect the upper fabric of your shoes, which could stretch them out, says Dr. Belkin.
Finally, be careful with how you wash your shoes. “Sometimes putting them in a washing machine is totally fine and sometimes that really leads to their early demise,” says Dr. Belkin. Putting shoes in the washing machine is a risk because, in general, you want to avoid exposing them to extreme temps, which could change their structure and how the shoe fits to your foot. Hand washing in cold water is better than throwing them in the spin cycle – and air drying is better than a machine-dry.
Taking care of your shoes by being thoughtful about when you wear them and how you treat them should extend their mileage, but it isn’t the worst thing in the world to invest in a new pair from time to time. “Getting new shoes is kind of fun,” says Dr. Belkin.
