How to Break in Running Shoes

You may hear the term ‘breaking in your running shoes’ and immediately think that you need to damage them to have them adjust to your feet. While this is a logical conclusion out of context, it is not entirely true. Breaking in your shoes means that you are wearing the shape of the shoe to mold to your feet. So, how do you do this?

How to Break in Running Shoes

Breaking your new running shoes in can seem like a rather tedious chore, but is necessary for a good running experience. You could end up in some serious pain if you do not break in your new running shoes before taking them out for their first run or jog.

The first step to breaking in your running shoes is to walk in them first. This may seem counter-intuitive, but you will need a couple of days to get used to them and to mold them to your feet.

You should use these first few days of walking to determine whether or not the shoes are actually suited to your feet or not. If they do not fit as comfortably as you want them to, you will definitely experience issues when you try to run in them.

After you have walked the shoes around for a few days, and you are comfortable with them, gradually start running in them. You may be tempted to put your shoes to the test, but save yourself the disappointment and pain, but wait.

Do not run the longest or toughest courses right after you buy a new pair of shoes. If you run five or six times a week, wear your new shoes for one or two days a week, and do so for a few weeks.

After that, you should be sure whether or not the shoes are right for you. Note that you can not break in a pair of shoes that do not fit in order to try and make them fit.

How Long Should You Break In Your Running Shoes?

If your running shoes fit your feet properly and are the correct style for your feet, the break-in period should not be a very long one. They should be pretty comfortable on your first run, but you should remember that it would be unwise to take your new pair of shoes out on an endurance run straight from the box.

If your new pair of shoes are the same make or model as your previous pair, it is unlikely that you will need to break them in. Breaking in a pair of shoes is more about your feet than the shoes themselves, and you fit will already be accustomed to the stability and cushioning that the shoes provide.

Wearing shoes of the same model as your old pair will not cause any changes that may alter your stride and gait and cause problems while running. That being said, you should keep your first run in your new shoes quite relaxed rather than immediately taking them for a hard and fast run.

Generally, when buying a new pair of running shoes, you are looking for an upgrade or a change, and you will need to break in this new pair. You should keep your run shorter than usual to pinpoint all of the changes that come with your new shoes.

Before even running with your new shoes, walk around the house with them for a bit, which will help you notice any immediate issues. This is particularly handy if you purchased the shoes online and were not able to try them on before buying.

Issues With New Running Shoes

There are several factors that can cause a new pair of running shoes to be ill-fitting, not only the size. Of course, the size is one of the most common problems runners have, especially when buying shoes online.

If you are finding blisters during or after your runs, your shoes are likely far too small for you. Your feet naturally swell when you run, so ensure that your running shoes are a half size bigger than your regular shoe size at least.

The other most common issue that runners face is buying the wrong type of running shoe. You may have problems if you purchase a neutral shoe, but actually need a shoe with motion control because you overpronate.

It is essential to do a gait analysis test to determine what type of running shoe will fit your feet the best. If you have purchased a pair of shoes that do not fit or are the wrong type, you should not hesitate to return them.

Why Can’t You Wear Trainers Or Sneakers For Running?

There are several design features included in a pair of running shoes that are not present in other shoes like trainers or sneakers, and these features are vital to preventing injury and discomfort while running.

Running shoes have a lot more padding and cushioning on the interior than most other shoes, which helps keep your feet stable when running, and can also help avoid blisters and other discomforts.

They also feature different arch shapes to fit the shape of the arch of your feet. Wearing shoes that do not fit this arch can cause some extreme discomfort in the toes and the underside of your feet.

Finally, wearing running shoes when you go for a run helps form a habit. When you put the running shoes on, your brain knows that you are about to go for a run, and this can help you maintain a proper exercise schedule.

Final Thoughts

So, breaking in your running shoes is crucial, and you will need to do so in order to avoid seriously injuring yourself. Your feet are hardy, but they are not invincible. Follow the steps above, and your shoes will be ready to run in no time.

Nicho Mauricio

Running wasn't always my favorite sport. I was a CrossFit athlete and I loved every bit of it. But since the pandemic began, I was forced to stay away from the gym and train at home instead. Things got boring. That's when I decided to trail run with my friends. I instantly got hooked. So I started training and researching all things running. As a beginner, I want to buy only the best running gear and do only the best practices. This blog is where I share what I've learned in my journey and my experiences as a runner.

Recent Posts