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Once you find a comfortable pair of walking shoes that support your feet, it is hard to part with them. Knowing when to replace your walking shoes can help protect your feet since each step breaks down cushioning and support. By the time you walk or run 500 miles, most athletic shoes are ready for retirement and should be recycled or saved for non-exercise purposes.

The 500-Mile Limit

The typical athletic shoe is only built to last 350 to 500 miles. While walkers' feet don't pound the pavement as hard as runners, you are unlikely to feel support and cushioning past 500 miles. Your weight is also a factor—the more you weigh, the faster your shoes wear out.

If you walk 30 minutes daily or an average of three to four hours a week, replace your shoes every six months. If you walk 60 minutes daily or seven hours weekly, replace your shoes every three months.

Aging of Walking Shoes

Athletic shoes, glued together, are aging from the warehouse to the store shelf as the adhesive is drying out. Air pockets in the cushioning may be slowly dissipating. You will often find walking shoes on sale are old models being discontinued.

Walking shoes may already be over a year old and have less wear. To get the longest life from a shoe, buy the current model and ask store staff how long they have been on the shelf. For instance, if you're seeking walking shoes for women, check out online reviews to find the best places to get the newest pair.

Walking Shoe Care

You can help your walking shoes last longer with these tips:

• Save your walking shoes only for exercise walks. Especially if you have shoes for back pain or another issue, don't wear them all day; slip into them only for walking. Wearing them all day exposes your shoes to foot moisture and bacteria, which will break them down faster.
• Air out your shoes between uses. Store your walking shoes where they are exposed to air so they can dry out fully between uses. A zipped-up gym bag won't allow them to breathe.
• If you wash them, air dry. If you decide to wash your walking shoes, use gentle soap and cold water so you don't break down the glue. Always air dry rather than throwing them in a dryer. Avoid heat, as this will contribute to a quicker glue breakdown.
• Replace the insoles. If you prefer a custom insole, replace it each time you replace your shoes. Changing the insole is not a substitute for replacing the shoe. Cushioning insoles don't provide the same support. A new insole will not remedy a broken-down walking shoe.

Rotate Your Walking Shoes

Alternate your walking shoes every one to two months. When the older pair begins to break down, you will sense the difference between the newer and older pair. If you walk one or more times daily, alternating shoes allow each pair to dry out fully between uses.

Signs It's Time to Replace Walking Shoes

Many wait until their walking shoes look bad—worn-out treads, toes poking through, shaggy laces— before they think about replacing them. Here are a few tips for knowing when to replace walking shoes:

• If the tread is worn, a different color shows through the sole to alert you on many of today's walking shoes. If green turns to pink, it's time to retire your shoes.
• Overpronation or supination can lead to the heel of your walking shoe being worn down on one side more than the other. This can affect your gait, making it important to replace your walking shoe.
• Whether you're wearing slip-on sneakers or lace-up ones, if you find wrinkles on the side or bottom of the sole, it can be from the breakdown of the support and cushioning.
• The uppers are broken down around the ankle.

Walking Shoe Wear Patterns

Where and how you wear the soles and heels of your walking shoes can tell a shoe fit expert which shoes you should buy. Bring your old shoes with you when you head to the shoe store. They can be indicators that you overpronate, have a neutral gait, or supinate.

Risks of Not Replacing Walking Shoes

What's wrong with wearing worn-out walking shoes? Lack of cushioning and support can lead to foot, knee, or leg pain, and possibly injuries including plantar fasciitis and iliotibial band syndrome. If you notice new aches, it may be a sign that you need to replace your shoes.

Recycle Your Walking Shoes

While you may want to keep one or two pairs of retired walking shoes for gardening or mowing the lawn, you can recycle or donate them rather than discard them in the trash.

Recycled walking shoes are used to make playground and track surfaces. Look for a shoe bin at a community recycling center or athletic shoe store. Shoes in good condition may be donated to charity clothing centers for non-exercise purposes. 

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