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How Often Should You Replace Your Running Shoes?

How Often Should You Replace Your Running Shoes?

The right shoes can make all the difference when it comes to running, walking, or just being on your feet all day. It’s so important to have shoes that are comfortable and supportive to avoid injuries, so if your feet hurt at the end of the day or after exercising, you should consider finding a different pair. Along with finding the right pair of shoes, it’s important to know when it’s time to replace them, as there’s a big difference between shoes that are broken in or broken down.

How Long do My Running Shoes Last?

According to Erica Werremeyer, President of Xelero Performance Footwear, …Just like tires on your car, your shoes will begin to lose their tread and should be replaced after reaching a certain amount of mileage. Although there’s no one-size-fits-all answer to how long your running shoes will last, it’s recommended they be replaced every 300 to 500 miles. Most shoes wear down the midsole cushioning and tread at that point, which provides less shock absorption and traction, and more impact on your joints.

It’s important to note that while this is the recommended timeframe, how long your shoes actually will last vary depending on your individual running style, the type of terrain you run on, how often you run, even your weight and foot type.

Tracking Wear and Tear

There are ways to track your mileage, such as fitness apps or smartwatches, but considering not everyone needs to, there are other ways to determine when your shoes are ready to be retired. Inspecting your shoes once a month can help gauge the amount of wear and tear happening. Here are some tell-tale examples of when to consider replacing your shoes:

  • A soft midsole that has developed creases
  • A worn-down outsole
  • Your toes are wearing through the toe-box
  • The white of the midsole is showing

You may start to notice the feel of the shoes changing as well, such as less supportive or slipping. You want to get ready to replace them if you notice any of these indicators to avoid injuries.

Other Factors

There are several factors that can contribute to the lifespan of your shoes. One common factor is people who overpronate, or when the foot rolls inward, will start to notice wear on the inside part of the tread. People who underpronate, or distribute their weight outward, will see more wear on the outer edge of their shoe.

How Can I Make My Shoes Last Longer?

While no shoe lasts forever, there are things you can do to extend the life of your shoes. If you’re an avid runner, only wear your running shoes for running. If you love the way you feel in them, you might want to get a separate pair designed for non-running activities like running errands. It’s important to take care of your shoes as well, like unlacing them instead of shoving them on or off your feet, cleaning them (avoid putting shoes in the washing machine, wipes or soap, and a brush will do just fine). Lastly, avoid leaving them out in the heat or rain.

When you find a shoe that works for you, taking care of them properly can prolong their usage, but at some point, you will have to replace them. Keep an eye on the wear of your shoes to prepare for replacements, and avoid the risk of injuring yourself.

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What Causes Stress Fractures and How Can You Treat Them?

What Causes Stress Fractures and How Can You Treat Them?


Stress fractures are a common injury and often occur due to a change in activity, such as a new exercise routine or sudden increase in intensity of a workout without preparation. Other factors that can put you at risk for a stress fracture include: 

  • Poor conditioning 
  • Improper technique 
  • Improper equipment (flimsy or unsupportive shoes) 

The best and easiest way to avoid stress fractures is to get proper shoes. You want to find a pair of shoes that provide you plenty of arch support and shock absorption so your bones don’t take the brunt of the impact.  


Now that we know some of the ways that stress fractures can occur and how to prevent them, let’s dive into some of the symptoms of stress fractures, and how to actually treat them.  


What are the Symptoms of Stress Fractures? 

The most common stress fractures occur in the foot or ankle, and the most obvious symptom is pain. This may seem obvious; however many people often overlook pain and chalk it up to soreness after training. This pain will develop gradually and worsen during weight-bearing activities such as walking, running, or standing for long periods of time. Other symptoms of a stress factor may include: 

  • Pain that develops during normal daily activity 
  • Swelling on the top of the foot or outside of the ankle 
  • The fracture site may be tender to the touch 
  • Possible bruising  

How to Treat a Stress Fracture 

If you think you might have a stress fracture in your foot, it’s important to try to see your doctor as soon as possible, as ignoring the pain can lead to further injury such as a broken bone. However, if for some reason you can’t make it to the doctor right away, there are a few things you can do to try and relieve the symptoms.  



The R.I.C.E protocol stands for Rest, Ice, Compression, and Elevation. Rest to avoid putting unnecessary pressure on the stress fracture, and be sure to wear a very supportive shoe otherwise. Ice and compress to avoid swelling, and elevate your foot as often as possible to further avoid swelling and reduce pain. You can also take anti-inflammatory medicine to help with the pain until you can see a doctor.  


Healing from a Stress Fracture 

It can take some time to heal from a stress fracture, about 6-8 weeks. This can be frustrating, as any injury usually is, but it’s important to allow yourself to heal properly to avoid further injury and recovery time. When you do recover and start easing back into your routine, it’s very important to wear supportive footwear to aid in your recovery. Xelero shoes are equipped to do just that. The technology behind Xelero shoes was designed to provide the best support and comfort while wearing them, especially when it comes to recovering from an injury. Xelero shoes have been proven to help several foot-related issues.  


With Xelero shoes, you will walk easier and stay on your feet longer with less pain, whether that means helping you live a healthier, more active lifestyle, or getting you back training quicker while overcoming an injury.  

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Why Arch Types Matter

Why Arch Types Matter

Being on our feet every day, we often only focus on the relief of sitting down at the end of a long day. However, the importance of our feet and keeping them healthy often goes unacknowledged. our feet take on our entire body weight throughout the day, and believe it or not, the arch of your foot is actually taking on the majority of that pressure. The arch area is made of many ligaments and tendons, which allows the body to support your weight throughout the day. In this blog, we’re going to go over the three main types of arches, and how knowing what kind of arch you have can help you find the best shoes for your feet.

Three Types of Arches

the easiest way to find out what kind of arch you have is by using the “wet test”. All you have to do is put your foot in water, then place your foot somewhere where it will make a visible footprint such as on a piece of cardboard or smooth sidewalk. After doing so, you should be able to distinguish your arch type as one of the following:

Low Arch

If the print of your wet test shows almost a full outline with little curving on the inside, this means you have a low arch. Having a very low arch can also be referred to as flat feet, which is why finding the right shoe to support your foot is important to avoid future injuries. For low arch feet, it’s recommended to look for a shoe that is going to control the motion of your foot as well as protect the ligaments and muscles in your arch. 

Medium Arch

If your print shows an outline with a slight curve between the ball and heel of your foot, you likely have a medium arch, or normal arch. while this type of arch typically correlates with neutral pronation, it’s still important to look for a shoe that is going to provide you stability to help protect that neutral pronation in the future.

High Arch

If your print shows an outline with a steep curve between the ball and heel of your foot, this means you have a high arch. people with high arches tend to roll their feet in a bit more, or overpronate, which can affect the surrounding joints. Finding a good stability shoe is important for people with higher arches in order to support the joints and ligaments that can be strained when someone overpronates.

Knowing what type of arch you have can be beneficial when determining the best shoes for your feet and avoiding foot pain. When looking for the right shoes for your feet, we recommend Xelero.  Xelero shoes are uniquely suited to help all 3 foot types and aid in helping those who need stability or went too long without the right support from their shoes. The technology behind Xelero shoes is broken down into 3 parts:

Control Plate: Enhances stability and reduces pressure under the foot.

Propulsion Element: Provides stability, control and promotes forward motion.

Midsole: Gel pads under the forefoot and heel for added shock absorption.

No matter the foot type, with Xelero shoes, you will walk easier and stay on your feet longer with less pain, whether that means helping you live a healthier, more active lifestyle, or getting you back training quicker while overcoming an injury.


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3 Reasons Why You Should Stretch Your Feet

3 Reasons Why You Should Stretch Your Feet

We all know how important regular exercise is for our health, but there is a very important step many people neglect: stretching. Stretching aids in loosening up joints and keeping your muscles limber. We often instinctively stretch when waking up in the morning since our bodies are stationary for some time. But stretching is equally as important before and after exercising to reduce lactic acid buildup, a substance that contributes to the achy, sore feeling we get the day after a workout.  


The benefits of stretching go far beyond reducing soreness, especially when it comes to your feet. Here are 3 reasons why you should stretch regularly to avoid injury, as well as to keep your feet healthy and happy! 


Pain Relief 

Regular aches and pains can result from long work days, or a heavy workout. However, they shouldn’t be avoided. Stretching at the end of the day can relieve pain from your feet and help you avoid injury down the road. Wearing the right shoes during the day can make a huge difference as well. Xelero’s Heidi shoe is a great choice for an everyday shoe. This style offers Euro Oblique Last for added toe room, as well as midsole absorption pads to keep your feet comfortable and supported all day long.  


Improves Flexibility and Range of Motion 

Stretching has been proven to improve flexibility and range of motion. The tendons in your feet can become tight or inflamed easily, especially considering they are supporting your body throughout the day! Improper shoes or rigorous activity that impacts your feet, along with lack of stretching can lead to issues such as plantar fasciitis, an inflammation of the ligaments in your foot. Xelero’s Matrix 2020 is one of our shoes that has actually been shown to help correct plantar fasciitis, as well as other common issues like knee and ankle pain.  


While the right shoe can help prevent injuries, keeping a regular schedule of stretching your feet can give you a better range of motion in your ankles and feet, which aids in better balance and agility as well.  


Correcting Bone Alignment 

The human foot is capable of being efficient without shoes, however modern changes in our landscapes have made it difficult – dangerous as well- to be barefoot. Shoes are designed for our feet to still move in a natural stride, and shouldn’t disrupt bone alignment. If your muscles and tendons around the bones are healthy and supported, your feet can work at full capacity. Keeping your muscles healthy includes regular stretches, exercise to condition those muscles, and supportive shoes!  


Enjoy FootHealth with Xelero Shoes 

We offer a wide variety of stability shoes that can aid in the correction of common foot issues such as overpronation, supination, and plantar fasciitis. Our shoes aren’t just for corrections though. Wearing a supportive, comfortable, everyday shoe is important to avoid injuries from occurring in the first place. With Xelero motion control shoes, you will walk easier and stay on your feet longer with less pain, whether that means helping you live a healthier and more active lifestyle, or getting you back training quicker while overcoming an injury. 


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Is a Stability/Motion Control Shoe Right for You?

Is a Stability/Motion Control Shoe Right for You?

Having the right shoes on your feet can make all the difference, and this doesn’t only apply to runners. People who spend a lot of time on their feet and don’t have proper support from their shoes can experience issues in posture, pain, and discomfort over time. So how do you know if a stability or motion control shoe is right for you? 

Stability Shoes

Stability shoes are great for people who have flat feet or over-pronate*. They are designed to correct this by having extra support in the midsole, or arch area, in order to help keep your foot in a neutral position. Stability shoes have a little more weight to them than neutral shoes, but the support makes all the difference.

Motion Control Shoes

Similar to Stability shoes, motion control shoes have extra support, except they are designed for people who severely overpronate. The added support of a motion control shoe is in the arch and heel area in order to limit excessive foot motion, and overall the shoe will be more durable and stiffer than a stability or neutral shoe.

What Shoe is Right for You?

There are a few ways to tell if you overpronate or under-pronate, which can help you determine a shoe that will work best for you. One of the easiest ways to tell if you require more stability and support in your shoes is by checking the wear on the bottom of your current shoes. If there is a lot of wear on the inner side of the shoe, you probably overpronate. If you see more wear on the outer edge, it’s likely you under-pronate.

*It’s important to know that pronation is a natural motion of the foot, and how they move fall on a spectrum. If the wear on your shoes is severe in certain areas, you could likely benefit from having more stability from a motion control shoe.

Matrix 2020 Shoe

The matrix 2020 has the patented Xelero technology that can help common foot-related issues including knee and ankle pain, plantar fasciitis and metatarsalgia. The Custom Fit System (CFS) in this shoe allows for a perfect fit along with extra depth to accommodate a custom orthotic. Features such as the soft gel pads, a firmer propulsion element and control plate, as well as the durable soft suede leather and breathable mesh will provide you with the stability you need and an exciting new modern look.

Choose the right Stability/Motion Control Shoe from Xelero’s Extensive line

While the Matrix 2020 is a great option, there’s plenty more you can choose from! Xelero technology uniquely helps both overpronation and under-pronation foot types. The internal propulsion element cradles the rear foot into a neutral position helping to guide the foot into a level gait pattern. With Xelero motion control shoes, you will walk easier and stay on your feet longer with less pain, whether that means helping you live a healthier and more active lifestyle, or getting you back training quicker while overcoming an injury.