Footwear is one of those things that people rarely think about until something hurts. But the condition of your shoes has a genuine impact on how load travels through your feet, ankles, knees, and hips, especially when you’re ramping up activity in spring.
Running shoes in particular have a lifespan that’s shorter than most people realize. The cushioning in the midsole degrades with use, often before the outer sole shows significant wear. A rough guide is 500–800 kilometres for running shoes, but the honest answer is to look at whether the heel counter is breaking down, whether the midsole feels compressed or uneven, and whether you feel less supported than you used to.
For walking and hiking shoes, check that the soles still have adequate grip. Spring paths and trails can be muddy and slippery. And if you’ve had any history of foot, ankle, or knee issues, spring is a great time to get your footwear properly assessed.
QUICK TIP: Press your thumb into the midsole of your running shoe. If it barely compresses, the cushioning is probably spent. Even if the shoe looks fine from the outside.