About once a month a student in my fitness class will come to me and tell me their shins hurt, or their knees, or ankles, or hips or…
The first thing I do is glance down at their shoes and ask, “How long have you had your sneakers?”
“Oh about two years.”
“I think we’ve found your problem. Your feet need more support. Wearing the right shoe makes all the difference!”
Believe it or not, you should replace your sneakers about every 300 to 400 miles. If you work out in your kicks every day, they should probably be replaced every six to eight months. Because I teach several classes a day, I replace my shoes every three months.
Here’s a simple test you can do right now to see if your sneakers have seen their day: Grab hold of one sneaker with both hands and twist it at its midpoint (close to the tongue of the shoe). If you can easily twist the shoe, your midsoles are worn out and it’s time for new shoes.
The big question is, how do you know what kind of sneakers, kicks, tennis shoes, running shoes or walking shoes to buy?
Most people prefer running shoes because of the heel cushioning and stability of the shoe. Adidas brand works for me because of their wider toe box (I have bunions on the outsides of my big toes), but you need to find which shoe works best for you and stay with that brand.
Here’s how.
1. Start by evaluating your own foot. Fill a cookie tin that has sides with a small amount of water so the bottom is just covered. Place a brown paper shopping bag next to it. Step in the water, then step onto the paper bag and look at the imprint. You’ll see if you overpronate (your foot rolls outward) or have high arches.
2. Go to Runners World Shoe Finder. They give terrific advice on what shoe to get for cushion, motion control. You can also go to a local athletic shoe store and ask questions.
3. Once you have an idea of the brand that is best for you, go to a store and try on the shoe to find your proper size. You can buy your sneakers online once you know what brand and size works for you.
Be prepared, though, a good pair of running shoes may not be cheap. I have 25 pairs of running shoes in my closet because it’s hard to throw out $100 shoes. So after I’m done using them for workout shoes, I keep them for about a year and wear them on the farm, in the house, or out running errands. Then I donate them to a local women’s shelter.
Blessings,
Theresa
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Get more advice from Theresa!
Find all you need to know on whole-person
wellness in Shaped by Faith.
Theresa is a former model and nationally certified fitness professional who teaches people to use their faith to inspire fitness and their fitness to strengthen their faith. She is the author of Shaped by Faith: 10 Secrets to Strengthening your Body & Soul, and three exercise DVDS: Pilates for the Soul, Strength Training for the Seasoned Soul and Pilates Stability Ball.
She and her husband, Robin, have seven children and live in Calhoun, Kentucky.
