How to Tell If It’s Time for New Sneakers
Whether you’re a runner, a walker, or someone who spends long hours on your feet at work, your shoes are one of the most important pieces of gear you own. They provide cushioning, support, and protection with every step.
But like all good things, sneakers don’t last forever. Worn-out shoes can lead to discomfort, pain, and even injury.
So, how do you know when it’s time to replace them? Here’s what to look for—and how to make your shoes last as long as possible.
How Long Do Sneakers Last?
Most sneakers have a lifespan of 300 to 500 miles. That translates to about 6 to 8 months for regular wearers. If you walk a lot, work long shifts on your feet, or exercise frequently, you’ll likely need new shoes within this timeframe. However, factors like your walking style, body weight, and the surfaces you walk or stand on can affect this timeline.
Signs Your Sneakers Are Wearing Out
Even if your shoes look fine on the outside, the cushioning and support may be breaking down. Here are some signs it’s time for a new pair:
Worn-Out Treads: Check the soles. If the grip is worn smooth or unevenly, your shoes may no longer provide proper traction and stability.
Decreased Cushioning: If your shoes don’t feel as comfortable as they used to, the midsole foam may have compressed beyond effectiveness.
New Aches and Pains: Sore feet, aching knees, or unexpected hip discomfort can all be signs that your shoes aren’t absorbing impact properly anymore.
Creases or Wrinkles in the Midsole: If the foam midsole is showing deep creases, it’s lost its shock-absorbing ability.
You’ve Hit the Mileage Limit: Even if your shoes still feel okay, track how much wear they’ve had. Once you reach 300 to 500 miles, it's time to start looking for a replacement. Using an app like Strava can help you keep track of shoe-milage.
Why It’s Important to Replace Worn-Out Shoes
Wearing sneakers past their prime can put unnecessary strain on your feet, joints, and muscles. Without proper foot support, you’re more prone to issues like plantar fasciitis, shin splints, and stress fractures.
Shoes also help your feet, ankles, and knees stay in proper alignment. As shoes break down, your alignment may decrease, leading to pain or discomfort. Insoles can certainly help, but there’s only so much they can do in a worn-out pair of shoes.
Investing in a fresh pair of shoes isn’t just about comfort—it’s about protecting your long-term foot health and daily comfort.
How to Make Sneakers Last Longer
While no shoe lasts forever, there are ways to extend their lifespan:
Rotate Between Pairs: If you wear sneakers frequently, alternating between two pairs can reduce wear and give each pair time to decompress.
Use Them Only for Their Intended Purpose: Wearing the same pair of running shoes for multiple activities (such as work, exercise, and casual outings) adds unnecessary wear and breaks them down faster.
Store Them Properly: Keep your tennis shoes in a cool, dry place and avoid leaving them in hot cars or damp areas.
Clean Them Carefully: If your shoes get dirty or wet, let them air-dry naturally instead of putting them in a dryer.
Wear Insoles: Wearing insoles can extend the life of your shoes by providing additional cushioning and support, which reduces the impact on the shoe's materials during use. This extra layer helps prevent premature wear and tear, keeping the shoes’ structural integrity intact for longer.
Know When to Retire Them: Old sneakers can still be useful for yard work or casual wear—but once they’ve lost their support, they should no longer be used for daily wear or exercise.
BONUS TIP: When you're completely done with a pair of shoes, don’t trash them! Bring them to John’s Run/Walk Shop. We’ll send them to Sneaker Impact to be refurbished or recycled.
Invest in Your Feet
Your sneakers are an investment in your foot health, comfort, and injury prevention. Keeping track of their wear and recognizing signs of deterioration will help you know when it’s time for a fresh pair.
If you’re unsure whether your shoes are still in good condition, visit John’s Run/Walk Shop—we’re happy to help assess your current sneakers and recommend the best fit for your needs.
Your feet will thank you!
