Keep a log of how many miles you've put on each pair of shoes.
Runners put a lot of stress on their footwear, especially in the mid-sole area. The mid-sole is the spongy cushion between the inner sole and tough rubber outer sole. The mid-sole's job is to absorb the shock as your foot strikes the ground. Most running shoes have a lifespan of 300 to 500 miles, which translates into about six months of use for an average runner. Runners who run more may need to replace their shoes more frequently, while those who run less will not need new shoes so often.
Instructions
1. Keep a runner's log with how many miles you have put on your shoes. Record how many miles you have run that day, and a cumulative total. Check the shoes when you have put 300 miles on them.
2. Place the shoes on a flat, level surface, and look at them from eye level. If the soles lean to one side, the mid-sole support is shot.
3. Bend the shoe at the toe and press down while looking at the side. Check the mid-soles for creases or gaps in the heel or ball of the foot area. Then check the other side.
4. Grasp the heel of the shoe in one hand, and the toe in the other. Twist the shoe and see if there is strong resistance. If not, replace the shoes.
5. Try a new pair of running shoes at the store. If you notice significantly more comfort than your existing pair, they could stand replacing.
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