This week I’m taking a little detour from my weekly nutrition blog to go over something that I’ve notice and would like to address. Often we form a tight bond with our exercise shoes. So, it can be a bit difficult to let go of them when they no longer provide suitable support.

I’ve noticed that many of you do one or more of the following:

1. Never re-lace your shoes daily
2. Never tie your workout shoes (only slip them on)
3. Rarely upgrade them

Most running and walking shoes can typically last up to 300 miles or 6 months (which ever comes first). But where and how much your shoes get used can shorten their life span. Running, jogging or walking on pavement, for instance, can lead to quicker wear and tear than running on a dirt track or treadmill.

How do you know when to let go and retire your shoes into the Hall of Fame? Here are a few indicators:

Press Test: Perform this test to determine if the midsoles still provide proper cushioning. With your thumb, push on the outsole upward into the midsole. If the midsole shows heavy compression lines with a minimal amount of compression, there is little or no cushioning left. The midsole on new shoes will compress into lines or wrinkles.

Appearance: Don’t worry about dirt and grime. They’re signs of use. What you should look for are signs of wear and tear, such as heels that have stretched out and outsoles that have worn down. Also, if your shoes have seemingly molded to your feet, that’s another indication of excessive wear.

Feel: Aches and pain in your feet, knees, hip or back are a strong indication that your shoes have lost their cushioning. Additional signs include friction or blisters in unexpected places.

If your shoes walking, running or everyday shoes look like this, it’s REALLY time to upgrade to new shoes:

Keep in mind that paying a lot for your shoes does not necessarily mean they’re better than lower price; just make sure that they’re extremely comfortable, since you should never have to “break in” your shoes.

If you have any questions or concerns about your shoes or any other subject, please don’t hesitate to drop me and email. Next week…back to Nutrition! Woohoo!!

Until next time, have a fabulous weekend!

Fitfully yours,

Lisa