Women's Health Walking Workouts



By the time your shoes are worn out enough that you notice, the midsole (the area you can’t see that provides the cushioning) is long gone. Replacing your shoes more frequently can help keep your feet, knees and back injury free. Here’s how to size up your current pair.

Have you walked 800km or more in your shoes?

If the answer is yes, it’s time to go shoe shopping. You should replace your walking shoes every 800km – that’s about every seven to eight months if you walk 24km a week. If you're overweight or you tend to have foot or joint problems, you may have to replace your walking shoes more often. Cross-training shoes tend to take more of a beating and ideally should be replaced after 100 hours of wear time.

Does the exterior show signs of wear?

For example, does the upper look as if your foot has pushed it to one side? If you answered yes, it’s time to invest in a new pair.

How well is the inside of the shoe holding up?

Slip one hand inside the shoe and place the other on the sole. Compare the thickness, compressib­ility and cushioning under the big toe joint and the heel with other less-stressed areas. If you notice any difference­s, go shoe shopping. The breakdown of the midsole is very subtle and your body constantly adapts to it. You may not notice the difference until you get a new pair.

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