Oh shit, I need new shoes. Do you?

Last week, when I was putting together a reel for the social about socks, I happened to notice the bottom of my running shoes had pretty much no tread left. I also began to notice a bit of knee pain on my run this past weekend in Central Park. And, finally, I checked Strava this morning and, oops, I put more than 400 miles on my Altra Escalantes! That means it’s time for new shoes.

Signs it’s time for new shoes:

1. Over 300 miles of running with the same pair, apps like Strava will not only keep track of your running times and mileage. You can enter your shoes in (now directly on the app, too!) and it will track how many miles you put on them. The recommendation for changing out most running shoes is between 300 and 400 miles. Extra tip:I tend to like to switch out a bit sooner and save the old pair for rainy days.

2. The bottom of your shoes are worn out. Interestingly, you can also look at the bottom of your shoes to check on your running gait.

3. Your knees are suddenly out of nowhere feeling a bit achy on your run. Of course, please, please see a Dr. if there is a lot of pain or inflammation. But more often than not, a worn out shoe can be the cause and is a good place to start.

4. You are coming back to running after a few years or are starting for the first time. If there are dust bunnies accumulated on your running shoes or all you have is an old pair of tennis shoes, please consider buying new shoes. Over time our feet change, and a good fitting shoe is one way to keep some injuries at bay. Also, a pair of sneakers that sat around for a decade may have lost some of their oomph.

5. Your running shoes are hurting your feet. I promise there is a good fitting shoe out there for you. Your shoes should not hurt you.

Things to consider when buying new shoes:

1. If you have a local running store, I recommend getting fitted at that store for your new shoes.

2. Be sure to be your own advocate. As I mentioned in #5 above, the shoes should not hurt your feet. There are so many types of shoes out there and one of them is bound to fit you well. Take it from me, I think I have one of the hardest sets of feet to fit and my shoes don’t hurt me.

3. Don’t look at the shoes when you try them on, go by feel not style.

4. Show up to the store ready to run (or at least walk). Any good running store will let you try the shoes on a quick run on a treadmill or even outside. So wear the sports bra, ladies, and be ready to move forward.

5. Buy your running shoes in at least a half size bigger, your toenails will thank me. (I wear up to a full size bigger, depending on the brand and style.)

6. If you have to buy online (not recommended), be sure to order multiple pairs and take the above advice into consideration. Also make sure the company has a good return policy.

As a side note and an additional plug for your local running store. There are so many great running stores that support new runners. My local store Ridgefield Running Company (they also have a location in Darien) has been such an amazing resource over the years. From when I first got into running to now. They have weekly runs for all levels and tons of programs supporting training, their community and they even host some races. If you have a local shop, please don’t feel intimidated and try it out. I may be lucky but I haven’t met a runner that doesn’t want everyone else to run!