sneakers

As a group fitness instructor, my number one priority is safety. I strive to keep all class participants healthy and injury-free. I have many ideas on ways to promote safety in class, but for this blog post, I want to focus on a very basic way to avoid injuries: replacing your old sneakers and ensuring that your shoes fit properly.

Improper footwear is one of the biggest causes of overuse and acute injuries in fitness classes. So, how do you know when your sneakers need replacing?  I discuss a few key things to look for below.

If you are a runner or walker, the general rule is to replace your sneakers every 300-500 miles. This is a bit of an imprecise rule since the wearing down of the shoe will depend on your type of activity and weight.

Since I am not a runner, and have no clue how many miles I log each week between walking and other forms of exercise, I find that the best thing to do is examine the shoe for wear. Take a look at the sole. Is is worn down?  Do you have holes in your sneakers? If so, replace them.  Even if the tread is only worn on one side, it still means that it is time to retire the shoe.  You can also try the “twist test” – see if you are able to twist your sneaker. If it twists easily, this means that the sole is worn down enough that they should be replaced.  How does the shoe feel? If you don’t feel as cushioned and supported, then it is probably time to replace your sneakers.  If you suddenly develop shin splints or other overuse injuries, then you should retire your current shoes.

When buying new sneakers, take the time to try them on and walk around the store. Talk to the salesperson about any issues that you have while working out. For instance, I need to wear a heel insert with my sneakers to prevent too much stretching of my achilles tendon.  You also want to make sure that your sneaker supports the type of activity that you are doing. If you are doing interval training in a gym, you may want a cross-trainer instead of a running shoe. Do your research and be sure to ask for help if you need it.

Having a sneaker that fits properly and is appropriate for your type and level of activity will help you in your workouts and prevent injuries.

I got my new sneakers yesterday. Check out the picture below.  I wear Asics, which came out with a cute line of sneakers in spring colors. I can’t wait to break them in!