Is It Time for New Sneakers?

November 6th, 2019

Here’s the deal: working out in old or worn-out sneakers isn’t just uncomfortable it can also cause injuries! Over time, your shoes start to lose absorption, cushioning, and stability. Working out (especially running) in older shoes can increase the stress and impact on your legs and joints. So, when is it time to trade in the old sneaks for a new pair? Here a few telltale signs…

Aches & Pains

Are your knees, hips, and feet starting to feel sore after exercising in your sneakers? More than likely it is a red flag that it’s time for a new pair.

This is happening because the cushioning and support built into the shoe has worn down and is no longer effective. It is hard to tell just with just a visual inspection, so trust your body. It will tell you that it’s time for new sneakers.

High Mileage

This one especially applies to runners. One of the most important reasons you want to keep track of your mileage is to monitor the life of your running shoes.

As a rule of thumb, running shoes have a life span of 300 to 500 miles. When we run we land with nearly four times our body weight. In just 10 minutes of running, you’ll strike the ground around 1,500 times. Your sneakers take a major beating!


Blisters happen, especially for runners and anyone who wears sneakers all the time. Blisters are especially common in excessively humid conditions (ahem…Tampa) and if you are not wearing the right socks.

If you have tried moisture-wicking socks and are still getting blisters, it’s a sign that your shoes do not fit correctly. They may be past their prime.


When it comes to comfortable sneakers, the idea is to have everything from the toe box to the arch to the heel feel like it is a functioning part of your foot. If your shoes feel as if they are working against the natural motion of your feet or they are causing pain, they are not the right sneakers for you.

When shopping for new sneakers, it is a good idea to jog around the store to make sure they are a comfy option. With today’s comfort technology, you should immediately feel comfortable in your shoes, no break-in required.

How to Know When to Replace Your Shoes

Think Back: When Did You Buy Them?

Even if you don’t notice these signs, the general rule of thumb is about 45-60 hours before your midsole is worn out. If you’ve been wearing them for more than 6 months, it’s likely time for a new pair.

Of course, with workout shoes, like many things (ahem-like personal training) you get what you pay for. Shoes made with higher-quality materials tend to last longer. But when it comes to compression capabilities, or their ability to absorb the shock of plyometric, jumping movements, regardless of brand your shoes will fail over time.

Take a Look

So, how to tell if your workout shoes are ready for the trash? The best way is to look.

Trainer Tip: don’t just look at the treads of the shoe. Check midsole, from the side of the shoe. If it shows excessive creasing or wear—then it’s probably time to toss them. Your the heel and ball of the foot will thank you.

To tell if it’s time to replace your exercise shoes, you can perform a press test. All you do is press on the outsole (the bottom) of the shoe. If it gives very little, that means that the material is highly compressed and you need a new pair.

Again, old sneakers not only cause pain and discomfort but also sports injury. Be smart, trust what your body is saying, and get the new sneakers already!


Want a new workout to go with your new sneakers? We’ll help you lose weight, build lean muscle, and live a healthier lifestyle. Call or text our South Tampa personal training and wellness studio today at (813) 440-3016!

Categories: LifestylePersonal TrainingTransformation

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