How do I tell if I need to replace my workout shoes?

I wear New Balance cross trainers to work out, primarily on an elliptical trainer. Lately I've been wondering if I need to replace them since I've had them for a while (a year at least). The thing is that I wear these almost exclusively to work out on the elliptical, so they rarely go outdoors or get dirty in any way. There is no wear on the soles and they look pretty new still. But I've obviously worn them for a lot of workouts, and lately I've been feeling some twinges in my ankle which might be caused by insufficient support from my shoes.

So, does anyone know how to tell if I need to replace my workout shoes? Is there some rule of thumb I should be following? (Like number of hours used or something? I know for running it's number of miles.)

Also, does anyone have any recs for good shoes for the elliptical? Cross trainers or runners or something else? Right now my feet tend to go a bit numb after doing around 30 mins or so. I know this is a common problem with the elliptical, and I can avoid it by breaking up my workout and taking a break in between the two halves, but I wonder if different shoes would help. I have flat, fairly narrow, and low volume feet.

12 years ago

Anonymous

Check your lacings -- there are nerves on the top of your foot and also your ankle, and If your lacing is too tight it can cause numbness like you describe.

Diana

Veteran

Ceit, it's numbness in the soles. And I'm fairly certain my lacing is too loose if anything. I have a bad habit of putting my shoes on without unlacing them. =P

kellygirl

Good question. I do think shoes go flat after awhile. My running shoes for example, start making my knees ache--that's when I know I'm due for a replacement. It used to be every 6 months or so. I would think a year of every day wear (even for a few hours) is a lot. Do you see wear patterns on the sole? That's another thing to look for.

So I work out probably 3-4 times a week for less than an hour each time (I'm not hardcore at all!). There are no wear patterns I can see on the sole, but I think this is because on the elliptical your feet don't really lift off the pedals the way they would if you were running or even walking. This is why I'm confused about how to tell if they're worn down! With my regular shoes, which I walk around outside quite a lot in, I wear my heels down very far and fast and I know it's time to replace either the heel taps or the whole shoe when I'm no longer really standing flat on them!

L'Abeille

The shock absorption in your shoes will give out before there is any visible wear or loos of thickness to the soles. The rule of thumb I recommend is, when your feet start to hurt (or have new weird symptoms, as you describe), it's time for a new pair of shoes. Odds are, the symptoms will go away when you are wearing the new ones, and the old ones can be demoted to gardening or whatever. If they don't go away, well, you now have your next pair of shoes.

L'abeille, that was what I thought, that the shock absorption would go well before the visible signs occurred. I just wish there was a way to know before my feet start to hurt. I have problem feet and really don't want to exacerbate said problems in any way. It takes months for plantar fasciitis to go away once it gets established.

Anyway, I will replace these ASAP.

cheryle (Dianthus)

(website)

I have also heard/read that the cushioning in the shoe can break down over time even if they are not being used. I also go by how I feel. When my knees or hips start to ache, it is time to switch shoes. I sometimes have two pairs going (when I am running) and try to alternate. I understand it is similar to bras and you should try to let them "rest". Seems silly though.

Oh, that actually makes sense, Dianthus. I don't like to wear my regular shoes for multiple days in a row because my feet prefer to not be constricted in exactly the same way every day (different shoes have different pressure points, etc). Since I don't work out every day, maybe it's OK that I wear the same shoes every time, but it still might be a good idea to have two pairs.

ironkurtin

Diana, you do not need much shock absorption on the elliptical. The machine is designed to reduce it. If you were running or doing higher impact I would worry more about that.

Kim

Unused shoes should be replaced after a year, according to another website I just read, and that seems about right to me. If yours are a year old they should be replaced, you've probably worn out the support on them and hence the new aches and pains.

I run so I keep track of the mileage and I need to replace mine about every 6-7 months or so.

Actually, I'm going to have to buy new shoes now as my runners are over a year old and I have only started back running after a year long foot injury.

Thanks for the reminder!

rachylou

When I feel the twinge in my knees, my NBs are done (!) I usually wear them only for about 6 months, and I reserve them for work at the bakery.

Elly

Usually I can tell when mine are worn down by looking at the foam between the soles and uppers of my shoes-- the "midsole" gets creases from our weight and impact--- when my shoes have lots of deep creases that don't go away after I take them off, it tends to be around the same time I will end up with aches in my joints if I run in them.

Thanks, everyone. I think the one year mark is probably a good rule of thumb, so I will follow that. Probably only one pair then, as I do not think I use them enough to justify two pairs that I have to replace every year.

IK, I have terrible shock absorption on my feet (no arches, very little fat pads on the soles) and injury-prone joints, so the elliptical is about as high impact as I can handle. So even though it is relatively low-impact, I need to be careful. I have read about people wearing flip flops on the elliptical and I cannot even imagine how terrible that would be for me.

Elly, that's a good idea! I'll definitely take a look at the midsole area on my shoes.

Janet

I agree with L'Abeille. I'm pretty tough on my running shoes and can see the wear on the soles (especially the outer edges, yay under pronation after six months. However, I do know that the inner support breaks down just as quickly, if not more so, and it's harder to see. I always err on the side of getting new shoes to avoid problems or injury. When I start to feel anything strange, I can usually tell it's time for new shoes. I use my old ones for walking (for which I don't need as much support).

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