Spring Walking Tune-Up Week 1: Tune Up Your Walking Shoes

If you missed last week’s series introduction—or if you want to be able to keep track of posts from week to week, be sure to go back and bookmark the series intro page.

Who’s ready for a tune-up?

I love this time of year. I love the warmer temperatures. I love the singing birds and the frolicking bunnies. I love the buds on the trees and the blooming flowers (even if my allergies aren’t quite as thriller). Spring is a time of new life, of new beginnings. It’s a time for spring cleaning—for clearing out the dust and starting fresh.

It’s also a time for refreshing your walking routine—and your walking gear!

If you’re like me, you may be hesitant to replace your old favorite walking shoes. I know all of the lines, all of the excuses:

“But they’re still comfortable.”

“But they’re not that old.”

“But they’re not falling apart that much.”

“But new walking shoes are expensive.”

If you’re just going to go for the occasional walk around the block with your kids, sure. Those old shoes are probably fine. But if you plan on walking every day—and putting in several miles every week—you need shoes that will give your body the supportive foundation that it needs. If you’re walking in worn-out shoes that no longer offer the best cushion and support, you may be setting yourself up for a whole lot of unnecessary pain—and possibly injury, too.

Now’s the Time for a Checkup

The changing season offers the perfect opportunity to take another look at your walking shoes—to see if they’re in need of a little spring cleaning, too. After all, a lot of things are changing right now. After months of winter wear and tear, your shoes might have taken a beating. Or, if you’ve been walking inside all winter and you’re getting ready to head back outside, you might need to update your shoes to prepare yourself for a change in terrain.

Don’t Ignore the Signs

A while back, I noticed that my treadmill shoes were feeling a little…sticky on my morning treadmill walks. I didn’t really think much of it until I took a quick peek at the soles one day and discovered that some of the tread had melted, thanks to an overheating treadmill belt. But while your shoes might not be showing less obvious signs, it’s still important to pay attention to things like:

1) Uneven tread. If parts of your soles are wearing out, it could be a sign that it’s time for new shoes (and possibly a sign that it’s time to study your gait). Uneven wearing on your shoes can cause a whole lot of different problems that can be fixed with a new pair of shoes.

2) Flattened cushioning. Admittedly, I don’t often notice this one. After all, cushioning flattens over time; you won’t lace up one day and realize that the padding in your shoes just isn’t there anymore. But if you put on a different pair of shoes, and you notice the difference in cushioning, it might be time to do some shoe shopping.

3) Visible creases. If a quick scan of your shoes shows creases and folds in places they shouldn’t be, they could be worn out or damaged—and that won’t do your feet any favors.

4) Aches that weren’t there before. Maybe your shoes look okay—but when things that didn’t hurt before start hurting, it could be a sign that your shoes are no longer supporting your feet the way they should.

@willwalkforcoffee

That New Shoes Feeling… #WillWalkForCoffee #NewShoes #walk #WalkingMom #walking

♬ original sound – Kristin Kramer

What’s Your Mileage?

Runners and walkers often track their mileage to get a better idea of when it’s time to replace their shoes. Most running publications will tell you that you should replace your shoes every 300-500 miles, depending on the type and quality of shoe—and that’s generally the recommendation for walking shoes, too. If you do a little bit of research before buying new shoes, you’ll most likely find reviews talking about the shoe’s expected mileage.

Haven’t been tracking mileage on your shoes—and not sure how to start? A number of different apps will help you track your shoes’ mileage—including ShoeTrack, ShoeCycle, and Runkeeper. If you use Strava, there’s also an option to keep track of your mileage. Just note which shoes you use for each workout, and it’ll keep track of the mileage for you (I can pull up my app and see that my Non-Melty Treadmill Shoes have 120 miles on them). You can also set a notification to warn you when it’s time to start shopping for your next shoes.

Making the Switch

Transitioning to new shoes can be stressful (and, admittedly, sometimes a little painful, too). You may have loved your new shoes when you tried them on, but it might still take some time to break them in. Keep in mind that some shoes need more breaking in than others—so when you’re making the switch to new shoes, give them time. Don’t lace up your brand-new shoes for that half-marathon this weekend. Instead, alternate wearing your new shoes and your old shoes for walks, using your old shoes for longer walks and your new shoes for short walks. Start gradually—with shorter, easier walks—so you don’t find yourself hobbling through the last couple of miles to your car. Then build up your distance and pace over time, so you can settle into those new shoes with minimal discomfort.

The changing seasons offer a great reminder to take a closer look at your walking shoes—to check for signs of wear and tear and think about adding some new shoes to your regular rotation and retiring some shoes that have served their time and are in need of a break. Your feet will thank you for it!

When’s the last time you swapped out your walking shoes? How do you decide when it’s time for new shoes?