By Niamh Field

If you’re like most people, you probably don’t think about replacing your athletic shoes until they start to look rough. A hole in the mesh, a worn-down sole, or a loose heel? Sure, that’s a sign it’s time for a new pair. But what if we told you that your shoes could be long past their prime even if they still look perfectly fine?

Every time you lace up your sneakers for a run, a gym session, or even a long walk, they absorb impact. The cushioning and support inside the shoe, which protects your feet, ankles and joints, gradually compresses and breaks down. Unlike visible wear on the outside, this deterioration happens internally, making it easy to overlook. You might notice a difference in how your shoes feel at first, but as the midsole loses its shock absorbing ability, your feet start to take on more stress. This extra strain can lead to discomfort, fatigue, and even injuries. If you’ve been experiencing soreness after workouts or noticing aches that weren’t there before, your shoes could be the culprit.

The lifespan of an athletic shoe depends on how much you use it and what kind of activities you’re doing. Running shoes, for example, should be replaced every 300 to 500 miles, while walking shoes can last around 500 to 700 miles. If you wear sneakers for general training or gym workouts, they may last anywhere from six months to a year, depending on intensity. If they’re your go-to for long days on your feet, replacing them annually is a good idea. 

If you’re not tracking your miles, there are some telltale signs that your shoes might need to be retired. If you start feeling aches and pains in your feet, knees, or back after wearing your shoes, it could mean that the support isn’t what it used to be. A quick test is to press into the midsole with your fingers. If it feels firm and unresponsive rather than cushioned, the shock absorption may be gone. Another clue is if one foot or knee starts hurting more than the other, which could mean the shoes aren’t distributing weight evenly anymore. If your sneakers have lost their bounce and flexibility, feeling stiff or flat instead of springy, that’s another sign that the cushioning has broken down.

Shoes are the foundation of your movement throughout the day. Even if they still look clean and intact, don’t ignore the signs of internal wear. Investing in a new pair when it’s time can help prevent injuries, improve comfort, and keep you moving pain-free. If it’s been a while since you last got a new pair, it might be time to check in with your sneakers…Your feet will thank you!