At BayWay CrossFit, we’re all about getting stronger, moving better, and staying healthy for the long haul. But there’s one thing many people overlook that could be sabotaging their performance and recovery…
Your shoes.
If you’re training consistently—3 or more days a week—your workout shoes are breaking down faster than you think. Those box jumps, sled pushes, and squats all take a toll on your gear, and worn-out shoes can lead to poor mechanics, increased risk of injury, and slower progress.
Here’s the truth: You should be replacing your workout shoes every 3 months.
Why It Matters
Over time, the support and cushioning in your shoes begin to break down. Even if they look okay on the outside, the sole and structure inside are likely compromised—especially if you’re training hard. That can lead to:
- Knee or hip discomfort
- Ankle instability
- Reduced grip on lifts or runs
- Slower recovery due to poor shock absorption
Think of it like tires on your car—nobody drives on bald tires. So why are you doing Fran in floppy sneakers?
How to Know It’s Time
Some common signs your shoes need replacing:
- The sole feels flat or compressed
- Your feet slide during lifts
- You’re feeling more soreness in joints than usual
- They smell like they’ve seen too many burpees (because they have)
Our Pro Tip
Keep two pairs in rotation. Alternate them throughout the week to extend their life and give each pair time to decompress between sessions. Plus, fresh shoes feel good—and feeling good leads to training better.
Want to Hear More?
We just dropped a new podcast episode of Ranting with Rich diving deep into this exact topic. Tune in to hear the full breakdown, plus practical tips on choosing the right shoes for CrossFit training.
Bottom line: Don’t let worn-out shoes be the thing that holds you back. Respect your training. Respect your body. Get some new kicks.
Stay strong,
Coach Rich
BayWay CrossFit – Where Consistency Meets Performance