Every 3-6 months or 300-500 miles
One of the first questions I ask a runner or walker who complains of aches such as shin splints, knee pain or foot pain is how old their running shoes are. When you run, every time you land your shoes absorb 3 to 5 times the weight of your body. Over time, the cushioning breaks down and instead of the shoes absorbing this impact, it is absorbed by your joints and muscles.
Sweat, heat and time also cause the shoes to lose some of their cushioning and resiliency - so getting a good deal on a closeout shoe that has been sitting in a warehouse for 2 years may not be a bargain over the long run. If you have been working out indoors all winter, the shoes may look great but the cushioning is probably worn down. Some of us develop an emotional attachment to their sneakers - a model or color that has gone out of production, a pair of shoes that they ran a great race in, or in some cases an attachment to the idea that they haven’t fallen apart so they must be okay. Go ahead, trade them in, you’ll feel so much better that you’ll forget about them in no time at all.
The American Podiatric Medical Association recommends that you trade in your trainers every 300-500 miles or 3-6 months. They also suggest rotating 2 or more pairs of shoes, which gives shoes a chance to breathe and to recover their cushioning properties in between use. They have some helpful tips on how to find the right pair of sneakers, cli ck here to read more.