With winter turning to spring, it is time to get a new pair of kicks and get back outside running. But, you’ve log some good miles over the winter, how do you know when to change shoes? Here are five signs to look for.

1. You’re feeling aches and pains

If you’ve sore shins, or you’re experiencing unusual foot pain, it could mean it’s time for a new pair of kicks. Impact injuries can be aggravated when the cushioning of a shoe is worn out or overly compressed.

2. You’ve racked up a lot of mileage on them

Obviously, the more you run in your shoes, the more frequently you’ll have to cycle onto a new pair. Aim to switch up your kicks approximately every 500K, which may sound like a lot, but is actually only 50 10Ks, which if you’re running multiple days of the week can rack up quickly.

3. The tread is worn

The bottom of your shoes has a tread like the tires on your car. Just like you wouldn’t want to drive around in a car with a worn out tread, you don’t want to run in shoes that have lost their grip.

4. You’re blistering

While blistering can be common when breaking in a pair of shoes, if you’re blistering again in a pair of shoes that you’ve had for a while, you might need a new pair. This is likely a sign that the shoes have worn out in a specific pressure point area.

5. They fail the press test

Press down on the inside of your shoe (where you would rest the sole of your foot) with your finger. If the material does not feel like it is springing back to the touch, you might want to consider heading into a running store for a new pair.

Keep an eye on the conditions of your shoes and enjoy getting back outside running!

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