It took forever, but you’ve finally convinced yourself to enjoy running. Make sure you don’t sabotage your newfound love by waiting too long to replace your running shoes. Here are five signs your sneaks have overstayed their welcome.
1. Running in them hurts. Sore knees, hips and feet might mean your pair is no longer providing the support you need, especially if these pains pop up out of nowhere.
2. The treads are nonexistent. The rubber on the bottom of shoes wears out just like the tires on your car. As treads wear down, you’re way more likely to slip while running, since their function is to grip the ground below you.
3. You’ve run a ton of miles. The general consensus? Shoes should be replaced every 300 to 500 miles. If you experience any of the negative side effects on this list at 50 miles, though, don’t suffer through the next 250—300 is just an estimate.
4. They fail the twist test. Try this: hold the toe and heel of your sneakers in your hands and twist them in opposite directions. There should be a good amount of resistance. If they twist with little to no effort, it’s probably time for an upgrade.
5. They’re generally gross. We don’t know about you, but dingy-looking (or worse, gross-smelling) kicks are hardly motivating. If you find yourself cringing while lacing up, do yourself a favor and start searching for a new pair.