How do you know if it's time to retire your running shoes? Mileage is a good indication that you're due for new shoes but, unless you track your mileage in a training log, it may be hard to calculate how many miles you have left on your shoes. Here are some other ways you can tell that it's time to donate your running shoes:
You're feeling pain. If you've been feeling muscle fatigue, shin splints, or some pain in your joints -- especially your knees -- you may be wearing shoes that have lost their cushioning.
Your soles are worn-out. One tell-tale sign that you need new running shoes is if your soles are worn-out. The soles last longer than the shoe's cushioning and shock absorbency, so if the soles are worn down, it's definitely time for new ones. You should never run in shoes that have worn-down soles.
Newer shoes feel much better. Some experts recommend that runners rotate two pairs of running shoes. If you get a new pair of running shoes about half-way through the life of your old ones, they can serve as a reference to help you notice when your old ones are ready to be replaced. If you notice a big difference in the cushioning of the newer pair, then it's probably time to retire the old ones.
Your shoes fail the twist test. If you hold your running shoes at both ends and twist the shoe, it should feel firm. An old shoe or one that doesn't have proper support will twist easily.