Changing Your Running Shoes at the Right Time

Everyone some point in their life wants a new pair of shoes. If you're running and nothing is bothering you, then you don't really need a new one right? Correct. Unless your toe starts poking out like a turtle head just wait to replace your kicks until their breakdown point which is between 400 to 600 miles of use. When selecting a new pair look at your old pair for directions and advice. Don't take it to the store though. That's pretty embarrassing. Here are 6 points to look at when your shoe is obsolete:

Cushioning- Look inside for a firm response in the heel, not a soft and mushy feeling. Soft heel cushioning causes your foot to sink deep in the shoe, stressing your heels. Don't feel for hard as a piece of wood, but hard as in "hard" cushioning.

Back Heel- When you run, your blood flow increases and ligaments swell, which can add a half size to your foot. Slip your index finger between your heel bone and the shoes rear wall. If there is no wiggle room, the show is too small.

Arch Point- The shoe's toe box should bend when pressed diagonally onto a hard surface. If the arch collapses first, it's an inferior shoe that'll strain your foot. If you feel like you're running in sandals on a hard pavement, then maybe it's about that time. And of course you won't be able to run long because it'll just start hurting within a mile guaranteed.

Toe Box- Wider is better. A narrow box can blacken toenails. Neither your pinkie nor big toe should extend beyond the shoe's normal fit. My shoes for example are very tight and I can actually see my toes getting darker because of it. It's very not that attractive.

Removable Insole- For a foolproof fit, take out the insole and step on it. You should have an index finger's width between your big toe and the insert's front end. The insole is what brings your foot to a slight arch and helps prevent flat foot running. The arch in your foot actually makes your foot slide deeper in the front.