Running and jogging are easily the most popular forms of exercise. They’re a great stress and calorie burner, and whether you’re an ultra marathoner or a person who thinks 3 miles is a milestone (me), having the Great jogging shoes will make or (literally) break you. Running shoes have gotten to be expensive and technological so buying a new pair on a regular basis can be tough, I get that. However, if you’ve had your shoes for too long, they’re going to start eliminating the benefits of your workout and start causing harm to your body. Here’s how to check if you need new shoes:

• A typical pair of good running shoes should last anywhere from 350-500 miles (which I’m sure most of us don’t keep track of, I sure don’t). A lot of times you can tell just by looking at the shoes whether they need to be replaced. These are my old trail running shoes from Adidas and they’ve been trusty with me for about 5 years. They’re my secondary running shoes so they don’t get used as often as my lighter pair of Asics. You can see they have a lot of wear, but they’re still pretty useful. They’re close to their dying day, so I thought they’d be a good example for today’s post. Scroll down and I’ll tell you what else to look for…

• The foam around the toe area is still in tact: Once you start to see flaking or cracking in the foam midsole of your shoe, it’s a dead sign that a new pair is necessary. Without the full benefit of the foam cushion, your putting more stress on your joints and causing damage to your muscles rather than letting them work at their full potential.

• The arch and heel cushion is alive and well: Similarly to the toe, you definitely want your heel and arch to be sturdy and intact as well. These are the areas that are often taking the brunt of the force when you plant your foot, so letting them get too worn out is also going to cause damage. Press your finger into the side of the foam on the midsole and see how it reacts. If it’s still somewhat solid, that’s a good thing. If your finger presses into it easily and leaves a bit of an indentation, that’s a sign that you should head to your local shoe store.

• Check the sole! Lastly, and often overlooked, be sure that your shoe isn’t balding. Running shoes are made with traction soled designs so that you maintain a strong level of control in your stride. If your sole is wearing away, you’re increasing the chances of slipping on a wet surface or losing your balance and twisting your knee in an uncomfortable way. Be sure there’s plenty of traction left or else get yourself something fresh and new!

Ultimately, running is about making yourself healthier, right? If you are running in a shoe that’s overused or not fit for running to begin with, you’re increasing your chances of injury and therefore counteracting the whole purpose of running in the first place (which isn’t an excuse to do nothing!). So be sure you’re well-suited for optimal gains. Do yourself a favor and go into an actual running shoe store, talk to an employee and get fitted for a pair that work specifically for your needs. They’re going to fit you like a glove and motivate you to get out there and pound the pavement!

What are some of your favorite running shoe brands??

Stay smiling, my friends!

PYS