APMA 2025 Report Reveals Walking Shoes Should Be Replaced Every 300–500 Miles

Keeping your stride fresh and your feet supported means knowing just when to trade in your walking shoes for a new pair.

Walking shoes are your constant companion on daily commutes, fitness routines, and weekend adventures—but just how long should they last? Surprisingly, shoes wear out long before they look completely flat or broken, and failing to replace them can lead to discomfort, injuries, and even chronic foot pain. Here’s your expert-backed guide to when and why you should trade in your walking shoes for a new pair.

The Standard Recommendation: Every 300 to 500 Miles

Most footwear experts and podiatrists agree:
Walking shoes should be replaced every 300 to 500 miles of use—roughly every 6 to 12 months for someone who walks 30 minutes to an hour a day. If you track your steps, this equates to about 500,000 to 800,000 steps.

American Podiatric Medical Association describes, “Worn-out shoes lack the support and cushioning your feet need, raising your risk of injury and foot pain. Replace athletic and walking shoes every 300-500 miles, or when you notice decreased comfort.”

Why Replacement Matters

Even if your shoes look fine on the outside, the cushioning, support, and shock absorption abilities break down long before visible signs appear. Worn footwear can cause:

• Increased risk of plantar fasciitis, heel pain, or shin splints

• Higher likelihood of blisters, calluses, and joint pain

• Altered gait or walking mechanics leading to knee, hip, or back issues

Signs It’s Time for New Walking Shoes

• The tread is visibly worn or uneven.

• The midsole (cushioning layer) feels compressed, flat, or less “springy.”

• The shoes twist easily in your hands or no longer feel supportive.

• You notice new aches in your feet, ankles, legs, or lower back after walks.

• There are holes, fabric tears, or heel collars that have worn away.

• Your shoes feel uncomfortable or “dead” even after a short stroll.

Tips to Make Walking Shoes Last Longer

• Alternate between two pairs so each has time to recover and dry out.

• Use walking shoes only for walking—not running, sports, or heavy lifting.

• Air out your shoes and remove insoles after use to prevent moisture buildup.

• Store in a cool, dry place and keep them out of direct sunlight.

When to Replace Sooner

• You’re overweight, walk on rugged terrain, or walk long distances daily—these factors all accelerate shoe wear.

• Shoes get soaked and don’t dry quickly (dampness erodes cushioning).

• You feel discomfort or changes in support, even if mileage seems low.

Dr. Casey Ann Pidich, Podiatrist said: “If you start to notice changes in your feet or legs after walks, check your shoes. Even before wear appears, support can deteriorate and affect your foot health.”

The Bottom Line

Walking shoes need regular replacement—typically every 300 to 500 miles or when support, cushioning, or comfort fades. Paying attention to these signs and timing can help you stay injury-free, comfortable, and ready to put your best foot forward with every step.