5 signs you should replace your running shoes

Signs you need to replace your running shoes

If you track your runs with a fitness watch or other GPS device, you'll know when you hit that 300- to 500-mile mark. If you don't, it's much harder to know when the time comes for a new pair of trainers.

Looking out for these five signs can help:

1. You have new aches and pains. If you notice that your ankles, knees or hips get more achy after a run, it might be time to get a new pair of shoes. New, unexplained aches and pains can mean that the cushioning in your shoes is worn down.

2. Your feet get extra sore after a run. When you start to notice soreness and stiffness in the bottoms of your feet, especially your arches, it might mean that your shoes have worn down to a shape that no longer fits your feet properly.

3. The treads are worn out. The treads, or flex grooves, on your shoes are an important part of their anatomy. If they're worn out, your shoes won't roll in sync with the natural stride of your feet.

4. The midsole feels tough. This is a telltale sign that you need new running shoes: If you press your thumb into the midsole and it feels tough rather than slightly spongy, it means the cushioning has compressed and no longer offers proper support.

5. You keep getting blisters or brush burn. If your once-trusty shoes rub your skin the wrong way, it probably means they've altered shape during your many miles -- time for a new pair.

Source: cnet

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