If you’re one of the thousands of people walking for a charity or cause this year, you’ll be putting several hundred miles on your walking shoes between training walks and events.  Buying a new pair of shoes doesn’t prevent you from blisters or excruciating pain.  Follow this simple 5- step method for you to check shoes for trouble signs so you can learn when to replace running shoes (or any athletic shoe for that matter!).

H.A.S.I.T. Method

Heel Counter: If you squeeze the heel of the shoe, it should be stiff. This helps guide the heel correctly during your stride.  If the heel counter is flimsy, your heel is not being guided the way it needs to be.

Age of Your Shoes: Your kicks may still look new, but over time the supportive material breaks down and provides less support for your feet. Depending on your level of activity, you should replace running shoes about every 350 miles.  But honestly… is it realistic to keep track of every mile? Try  a shoe odometer- a small device that you attach to your shoelaces that tracks each stride.

Sole Check: Look at the bottom of your shoe- is the tread excessively worn off in a specific area, like the outside of the heel? Excessive wearing on the sole could be a

trouble sign.

This shoe is too small- there should be a 'thumbnail's length' of room between your toe prints and the edge of the inlay.

Inlay: Most athletic shoes have removable inlays- pull yours out and inspect it. Do your toe prints come to the edge of the inlay? If so, your shoes may be too small-there should be a thumbnail’s length of room between your toes and the end of the inlay.

Toe Box: Can you wiggle your toes in your shoes? If your toes are at all restricted, the toe box of the shoe may be too small- 9 out of 10 people wear the wrong size shoe, but don’t know it because they haven’t been properly educated on the varying sizes of athletic shoes. Many good athletic shoes come in different widths, so have your foot professional measure your feet for length and width.

One more hint… check your feet for calluses (before your pedicure).  Callusing on your feet could mean excessive pressure on those areas, meaning your feet may not be functioning properly.

There you have it! Now you know how to check your shoes for trouble signs, and keep your feet healthy for that big charity walk.  Pass these helpful tips along to others who may need help learning when to replace their running shoes.  Happy walking!

A common issue for runners, walkers and fitness enthusiasts is finding out when to replace running shoes.  Although the title specifies running shoes, I’m writing this with all types of athletic shoes in mind: tennis shoes, walking shoes, sneakers, aerobics shoes, basketball shoes, etc. The principle is generally the same.  For brevity, lets just refer to them for the most part as running shoes.

We all know that running shoes do not last forever, but how do you know when its time to replace running shoes?  Most people continue to wear them well after their useful life has ended.  Most commonly in my office I’ll have people tell me that their shoes are three years old BUT (insert excuse here…). Some of my favorites, it fits my feet perfectly (meaning it’s broken down), the heel is worn out just how I like it (meaning it has a hole inside the shoe), new shoes just bother me (meaning that I’ve worn these for so long, the support is too different at this point), and my favorite: They still look new.

Yes, they may still look new. When all you do is run on the treadmill, use the elliptical, and some stationary bike, and your shoes never see the light of day, of course they look new. What’s problematic is the part you don’t see.

The support and function of a running shoe has little or nothing to do with the overall appearance of the upper part of the shoe or even the sole.  It’s the midsole, the portion of the sole that is largely invisible from the outside, that has the most function and limits the useful lifetime of a shoe. With every stride, the midsole compresses and, with time, loses the majority of its support. For runners, I estimate the useful lifetime of a running shoe at approximately 350 miles. This amount may be slightly shorter for heavier runners and slightly longer for lighter ones. For those who don’t run regularly or participate in other sports and activities that can’t me measured by mileage, replace running shoes every 4-6 months, depending on the frequency and level of the activity.

So, start keeping track of the life of your shoes!

Dedicate a pair of shoes (or more) exclusively for exercise to get the most out of its useful life. Keep a tally of the mileage in your running journal, or even on the side of the shoe in pen. Write the date of the shoe on the tongue or the sole of the shoe so you really know how old it is.

Whenever you are involved in serious exercise, minor injuries are inevitable. You must do everything in your power to minimize them.  Understanding when to replace running shoes will help, along with wearing the proper shoes for your type of exercise.