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"  Did you know that your running shoes should be replaced approximately every six months or every 400-500 miles? It may sound crazy, but it&amp;#039;s true!   Parting from your favorite pair of sneakers may be hard, but in the end, it&amp;#039;s definitely in your best interest! Continuing to run in worn-out shoes can cause overuse injuries in your legs, knees, feet and hips. Worst of all, they can cause painful shin splints! Yikes!  So is it time to send your footwear to shoe heaven? If you notice any of the following signs, the answer it yes!  The midsoles of your shoes are compressed. To find out if the midsoles are compressed, use your thumb to push on the outsole and upward into the midsole. If your shoes are in good shape, you should see lines and wrinkles form easily. Overtime, there will be less compression when the same amount of pressure is applied, meaning that the midsole has little cushioning left. Your shoes don&amp;#039;t pass the &amp;quot;twist test&amp;quot;. Hold your running shoe at both ends and try to twist it to the right. A worn-out shoe with poor support will be flexible and twist easily. The soles of your shoes are uneven. As you run, pressure is exerted unevenly on your foot, causing certain parts of the shoe&amp;#039;s sole to wear down at a faster rate. Examine the entire sole of your shoe to make sure that all sides are worn down relatively the same. You are experiencing pain. Pain is the most obvious sign that it&amp;#039;s time to replace your old shoes. If you have sore shins, back aches or pain in the arches of the foot, be sure to replace your sneakers as soon as possible to avoid further injury. If after reading this you decide say goodbye to your running shoes, be sure to donate them to a good cause! (As long as they&amp;#039;re in relatively good condition!) Check out Soles4Souls at to learn more.  Also, be sure to check out our five favorite running shoes below! Not only are they super cute, but also, they have a great foot support! So keep your feet happy and try them on for size! (Literally!) Want to get new running sneaks for free? 17FitClub is giving some away! Click here for the deets! "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.seventeen.com/health/fitness/advice/a18410/new-running-shoes/>