It seems that just about everyone in Mount Pleasant and Charleston participated in the Cooper River Bridge Run this weekend! And if you were one of the fitness fanatics who crossed the finish line, you know how much work it takes to be ready for such a run! But pounding the pavement and even working it at the gym can take a toll on your SHOES.
So how do you know when it’s time to retire your kicks?
Read on for our tips on WHY IT’S IMPORTANT TO REPLACE WORN OUT GYM SHOES!
BAD SHOES = ACHY FEET, SORE KNEES AND WORSE
It turns out, wearing workout shoes to the bitter end is a prominent factor in common gym-related injuries and workout fatigue. According to Road Runner Sports, “Running in worn out shoes is just as bad as running in the wrong shoe…[leading to problems like] sore knees, achy feet early in the morning, shin splints, tight quads, or something else.”
BAD SHOES CAN CHANGE THE WAY YOU WORKOUT
Esquire takes it even farther. They quote Ben Sweeney, coach at Brick New York: “Having a solid pair of shoes is important because of your foot health. When your shoes wear down, the molding for your foot becomes flatter and flatter. This can cause stress on the foot and ankle leading to injury, and even change your gait—that’s how your foot comes into contact with the ground—over time.”
Men’s Health agrees: “Depending on how you land, you also might wear down a specific spot faster like the inside of your heel or the ball of your foot. Unbalanced tread can slightly alter your running gait, possibly causing injury over time.”
WHEN TO REPLACE YOUR SHOES
Reader’s Digest recommends that while the general rule is to replace your workout shoes every 300 to 500 miles, “there are visual clues of wear and tear that you may notice well before that. Place your sneakers on a table top and look at them at eye level, making sure to also flip them upside down and examine the soles. If a portion of the outside soles is smooth, uneven, and worn, you’re ready for a new pair.”
TRUST YOUR FEET
Men’s Journal also reminds us that our feet will tell us when it’s time to change shoes: “As unscientific as it sounds, you should replace your shoes when they stop feeling good. In fact, kinesiology researchers from the University of Calgary proposed in a 2015 review study that a runner’s personal ‘comfort filter’ is the best means of selecting shoes that support the preferred movement path and reduce the likelihood of injury.” So if you’re shoes feel worn or your feet feel sore or tired after a workout, it’s time to change shoes.
STUDY YOUR SHOES
Men’s Health notes to “Take note of ‘bald spots’ on the outsole where rubber has worn off.” They quote Bruce Wilk, a physical therapist and owner of The Runner’s High specialty shop in Miami, Florida. “A little scuffing is fine, but if the tread is gone and your outsole is now white, your shoe is coming apart.”
So in a nutshell, while it’s a pain to constantly replace your workout shoes, you need to consider them like an investment in your overall fitness. Not doing so can cost you not only comfort, but may sabotage your workouts!
Wondering which shoes are the best for working out? Check our our post THE BEST SHOES OF 2018!