It can be hard to part with a pair of shoes, especially ones that you choose as carefully as you do your running shoes. But keep them too long and your body will tell you so. Prevent injuring your legs, shoulders, knees and toes before it's too late. Here is How to Tell If You Need New Running Shoes.
No. 1 - Look at the Tread
If the bottom of your shoe is as smooth as a pebble in a stream, it's time to retire them. Running shoes are built with a certain amount of tread underfoot so that your feet can grasp slippery pavement or rocky trails, and once those lugs are gone, so is your sure footing.
No. 2 - Your Training Ground Makes a Difference
This one is pretty simply, but it makes a difference so it's worth noting. If you're running every day on pavement you'll need to replace sooner than on soft ground like a trail or the treadmill.
No. 3 - Do the Math
Most shoes are built to hold up to over 600 miles, but after 400 - 500 miles make sure to check out the midsole and make sure nothing feels dramatically different from when you first purchased the shoes. For more lightweight models, 300 can make a significant impact so check the tread to make sure it's holding up accordingly.
No. 4 - Listen To Your Body
Maybe you didn't try them out as thoroughly as you should have in the store and you have an improper fit or maybe you just outgrew them. Whatever the cause, if your toes are pinched, or any other type of painful injuries are occurring -- donate those suckers, because you can't earn comfort. Listening to your body is the best way to know if you need to cop a new pair.
The best way to extend the life of your shoes is to supply yourself with a healthy shoe rotation, giving your feet a nice and needed change when training for longer distances. Happy running!