To get the most out your workouts and stay safe and healthy, it’s important to be on top of replacing your fitness equipment and gear – especially running shoes. Don’t keep putting it off because of the expense; there are plenty of ways to score great deals. Besides, running in old shoes can cause injury, which will only add more of an expense!
So how do you know when it’s time to replace your shoes?
Sneakers should be replaced after 300 to 500 miles of use. Worn-down sneakers can result in a lack of support and injuries, not to mention diminished performance. Over time running shoes lose stability and shock absorption capacity, and this can dramatically add stress to the feet and legs, which can lead to an overuse injury.
You can check for signs of wear on the sole by placing your old shoes on a flat surface and looking at them from behind. If the soles are worn and leaning to one side, the midsole cushioning is probably also worn. Next, try and twist the shoe. If it’s worn out the midsole will allow the shoe to twist more easily than a new shoe. If either of these are the case, you’re overdo for a new pair.
Also, pay attention to how you feel. As your shoes begin to give out, you may notice some aches or pains, possibly even slight muscle fatigue or even shin splints.
If you’re doing group exercise classes at least three times a week, figure that you’ll probably need to replace your shoes every 9-12 months; if you’re running five miles three times a week, every 5-8 months is recommended, according to Fitness Magazine.
