Regularly replacing your running shoes is an important step in staying healthy and injury-free when you're on the road. But knowing just when to toss those expensive sneakers can be an art in itself.
In general, many experts suggest replacing your sneakers every 300 to 500 miles, but even that is just a guide. Variations like how much you weigh and your foot strike can mean replacing your shoes before or after the conventional mark. Pay attention to how your feet feel in your shoes, especially if you've owned them for awhile. If they feel too loose or if you feel joint or muscle pain or shin splints while running, it's time to retire them. Worn-out, squished heels and holes that expose the midsole also signal it's time to replace them . You can also try this test from The New York Times : put one hand in your shoe and press on the sole with the other hand. If you can feel your fingers press through the shoe, that means its cushioning has been completely compressed or worn thin and it's time to retire them.
Print  or pin this poster to remind yourself when you should replace your running shoes. And once you've decided to toss your shoes, don't just trash them. Instead, donate your shoes to one of these organizations for recycling .
Source: Thinkstock