How Typically Ought to You Swap Sneakers? Specialists Weigh In

When it comes to sneakers, I’m notorious for repurchasing the same pair over and over again. There was one time I didn’t do this and it seriously backfired: For months, my mom was raving about the comfort, support, and durability of her new shoes and convinced me to give them a go. But when I wore them, I felt the complete opposite of what she was experiencing. Even after breaking them in, my feet were constantly sore, my hips were in pain when walking, and I felt like I was dragging my feet to get anywhere.

It’s no surprise that there isn’t one pair of shoes out there that perfectly fits everyone, since our foot structures and overall builds play an immense role. But if we do find a pair that’s comfortable, is there anything wrong with only wearing them? Or do we need some variety in which shoes we wear? We chatted with experts to find out.

Does sticking to the same shoe brand or type provide better foot support?

The answer’s not as simple as “yes” or “no,” as it really depends on your individual foot type. People tend to fit into one of three foot type categories: flat feet (pronated), high arch feet (supinated), and “normal.” Individuals who have the latter type and don’t experience any foot-related issues, like Achilles tendonitis, knee pain, and frequent ankle sprains, can generally benefit from changing up their footwear.

However, for other foot types, the advice is to keep things as consistent as possible. “Don’t rotate running shoes if you have specific biomechanical or orthopedic needs due to injury, foot structure, or shape,” says board-certified podiatrist Priya Parthasarathy, DPM, spokesperson for the American Podiatric Medical Association (APMA) and doctor with the Foot and Ankle Specialists of the Mid-Atlantic.

Even if you choose to stick to what you know and love, there’s no guarantee your preferred shoe or shoe brand will forever be the right choice for you. “Shoe technologies and models are constantly evolving, and feet can also change shape and size over time, which may require individuals to reconsider their favorite brands and models,” says podiatrist Miguel Cunha, DPM, founder of Gotham Footcare.

The benefits of wearing the same shoes all the time

A 2018 review in the Journal of Foot and Ankle Research found that up to 72 percent of people wear ill-fitting shoes that don’t accommodate either the length or width of their feet. The review also found wearing incorrect shoes can lead to more pain, injuries, and foot disorders.

“Shoes should always fit and feel comfortable,” Dr. Cunha says. He adds that another benefit of consistently wearing the same shoes is their predictability. “Once a pair of sneakers is broken in, they can provide predictable comfort and support, reducing the risk of injury.”

“Running, walking, and weightlifting all require different demands of your feet, so you need to wear different shoes for these activities.” —Priya Parthasarathy, DPM

The drawbacks of wearing the same shoes all the time

The main issue with consistent use of the same type or style of shoe is no shoe is made to tackle every activity. “A lot of people use one shoe for everything, and that puts you at a greater risk for injury,” Dr. Parthasarathy says. “Running, walking, and weightlifting all require different demands of your feet, so you need to wear different shoes for these activities.”

Wearing the same shoe all the time will also shorten its lifespan, according to Dr. Cunha. “Over time, the cushioning and support degrade due to wear and tear, leading to discomfort and an increased risk of injuries,” he says.

How often should you change up which shoes you wear?

“If you’re a runner or walk extensively, we recommend replacing your shoes between 300 to 500 miles, as that’s an average [shoe] lifespan,” says NJ Falk, managing partner at sneaker brand Athletic Propulsion Labs (APL).

So, if you aim to walk 10,000 steps a day—approximately five miles—you should replace your sneakers every two to three months.

“Often, consumers don’t realize they have covered that much distance in a pair of shoes,” Falk says. Dr. Cunha agrees:“It doesn’t matter if they still look new—if the support has been worn out, you’re at a much higher risk of injury.”

And if you’re unsure whether it’s time for an upgrade, Dr. Parthasarathy suggests looking beyond the standard thread wear. “Don’t just rely on the tread wearing down—see if you can fold the shoe in half like a sandwich,” she says. “If you can, it’s time to replace them as it’s often an indication the structure of the shoe and cushioning has been broken down.”

Tips for finding the best shoe for you

Easy indicators of ill-fitting shoes include: blisters and calluses, toe issues, arch pain, numbness, tingling, and overall sore feet. To combat this, the first step is to chat with a podiatrist to learn about your individual foot needs. “Each shoe provides varying levels of support and stability, so it’s important to pick the right one based on how flat your feet are or how much additional cushioning you need,” Dr. Parthasarathy says.

Once you know the types of shoes you should be looking for, Dr. Parthasarathy suggests going into your shoe-shopping journey knowing which types of activities you’re planning to use the shoes for. Additionally, look for shoes that don’t fold in half and that have a removable insole and firm, supportive heel counter.

And while shoe shopping may be an arduous task you’d rather get over with early in the day, the afternoon or evening is actually the best time to go. “You want to shop for shoes toward the end of the day when your feet are more likely to be swollen due to the cumulative effects of gravity,” Dr. Cunha says. “If they’re comfortable when your feet are swollen, they’re likely to remain comfortable throughout the day.”

4 expert-recommended sneakers to shop

1. Saucony Cohesion 17 — $65

“Saucony’s Cohesion line is the best running shoes for their price point below $75 that provides not only support and comfort, but also durability and excellent shock absorption,” Dr. Cunha says.

2. HOKA Clifton 9 — $145

“Balanced, cushioned, and supportive, it’s a great option for a neutral running shoe,” Dr. Parthasarathy says. It also has an APMA seal of approval.

3. APL TechLoom Breeze Knit — $220

“They’re made with a unique high-elastic 3D-stretch, four-way woven upper with a sock-like snug that provides your foot with comfort, stability, and support,” Dr. Cunha says. “The fabric also allows for ventilation to prevent the accumulation of moisture that can harbor the growth of microorganisms, such as fungus and bacteria.”