- Running shoes ( a new and an old pair of running shoes)
- (Thick) socks
- Talcum powder (baby powder) if possible
Having a trial: Instead of running immediately after opening the box, customers should try it first by walking around your house.
Taking it easy at first: After spending time for new shoes to get used to with your feet, you are suggested phasing them into a gradual running routine.
Rotating shoes to reduce injuries: To reduce pains while running on the first days, you can change between the new and old shoes.
Table of Contents
- How To Break In Running Shoes: Step By Step
- How Long Does It Take To Break In Running Shoes?
- Why Should You Break In Running Shoes?
- Tips for breaking in running shoes correctly
- Final Words
How To Break In Running Shoes: Step By Step
Step 1: Walk Before You Run
Of course, the first step you should take to break in any new shoes is to wear on your shoes and start walking around.
- Walking around: It would be best to have some days for your adjustable feet to be used to with them. Besides, walking around in new shoes at home help loosen the soles and the shoes themselves.
- If the new shoes do not fit your feet, return the shoes and change to smaller or bigger sizes.
- Some shoe shops do not allow their customers to change shoes after a few days of buying, but some do the opposite. Therefore, if you have not changed shoes for a long time or do not honestly know your comfortable shoes’ size, choose a shop with a good warranty.
Step 2: Take It Easy At First
Either your new running shoes have the same model with the old ones or not, it is still essential to practice moderately in your first run.
Besides, changes often appear from one version to the next in a running shoe. For instance, you might notice the difference between the old model Bitis running shoes and the upgraded ones, particularly in feeling and materials.
Therefore, you will find any changes and make adjustments if needed when keeping your first run relatively short.
- Begin running: after a few days walking around in the new shoes, you can gradually begin running. Just remember that you should not head out for your longest or toughest run in brand new shoes.
- Use the new shoes only 2 or 3 times per week if possible.
- Practicing the exercise for the first few weeks, waiting until your feet feel entirely comfortable with the new partner.
- After that, you can increase the using times to see the difference between your new and old running shoes.
- When you’ve already known the new shoes are genuinely comfy, breaking in applies to new yet fit shoes. However, you have to be careful because this method may make the wrong pair of shoes ruined that unable to return and your feet painful. It also can not have sound effects immediately.
- To understand the new shoes’ effects, compare how the new ones bring, and the old ones do after running.
- You may cause a few troubles if you skip this step. It is possible to have blisters and other mild injuries that stop you from training well when losing patience.
- Using shoes that do not fit your foot for a long time can lead to the risk of serious injuries. For instance, your gait may become the victim. Also, aches and pains might develop in your hips and legs thanks to the new shoes’ new stance. For the reasons, you should break into new shoes correctly.
- Lastly, the shoe lovers suggest that newcomers buy talcum powder (baby powder) to protect their feet from moisture orders and friction when wearing new shoes.
Step 3: Rotate Shoes To Reduce Injuries
- There is an additional step that you can consider if you feel uncomfortable with the new pair of shoes, changing it.
- You should wear more than one pair of shoes when running.
- Following some searches, the number of multi-shoes wearers suffers a 39 percent lower risk of injury than the single shoe wearers. They attribute that rotating running shoe decreases the risk of injuries, which means running in different shoes distributes impact forces and lessens strain.
How Long Does It Take To Break In Running Shoes?
Primarily, the break-in process takes around 2-3 weeks on breaking in your new running shoes, especially with the fitted shoes. However, it does not mean you can take your new long distance walking / running shoes out of the box and right out the door for a tough long-distance run. More or less, it takes different amounts of time to get used to the new footwear, depending on its type.
New (Old) Shoes
Concerning the new shoes that are the same model as the old ones, the break-in time is likely not required. The shoes with the same models often also have a similar level of cushioning and stability, so your feet do not have to accustom to. Accordingly, there’s no change to the gait that may cause problems while running or disrupt your stride.
New Shoe Models
To the utterly new shoe models, it takes more time to break in. You will need two to three weeks to get used to the new stuff, avoiding discomfort or even injuries.
As I mention, when buying new shoe models, it is recommended to walk around first; after that, you should wear the new shoes on the treadmill if possible, rotating shoes to reduce pains, and preventing foot and the whole body from injuries with some helpful tips.
Why Should You Break In Running Shoes?
Prevent Foot From Injuries
As this article’s author has just mentioned, either overusing new shoes or buying the wrong size shoes will make the feet pains. Some injuries you will meet are shin splints, Achilles, tendon pain, bunions corns, and ingrown nails.
Besides using the exact right shoes, you can use some other tools suggested by the Health Channel to avoid injuries, such as arch support running shoes, heel cups, and metatarsal pads. This stuff can help release pressure and pain beneath the toes.
Help Your Whole Body
The last step you can take to break in running shoes is to check if your whole body is comfortable with the new partner while running. If there is any problem with the other body’s part, such as your posture or lower back in the break-in stage, choosing other shoes may be the best option. Besides, incorrectly breaking in shoes or improper footwear will worsen present issues like arthritis in the ankles, hips, knees, and foot.
What’s more, if you run, walk, or stand for a long time, unsuitable shoes would gradually cause pain and stress on the joints and bones.
Overall, breaking in running shoes can avoid many problems and pains while running. One of them is blisters. Many new runners think that blisters are not big deals when they are still durable. This is a wrong belief. Blisters can force you to stop wearing shoes after becoming infected, painful, and sensitive. That means training is impossible for you.
Besides, when you ignore the break-in stage, bleeding and charging may adversely affect your training process. When shoes rub your feet the wrong ways, you will be frustrated due to the peeled-away skin. As a result, the sensitive and sore spots will eliminate your comfy and even your feet in the long term.
Of course, you can prevent this by accurately breaking in running shoes.
Tips for breaking in running shoes correctly
There are many tips to break in running shoes and boost your running progress. Some of them are to avoid wearing the wrong running shoes and to buy new and suitable running shows.
Avoiding the Wrong Running Shoes
If you want to make sure you own either wrong or authentic running shoes, the below tips are necessary.
You’ve had your running shoes for longer than six months or 300 miles
Nothing can last forever, and neither the shoes. When you want to work hard for a long time, you have to provide energy for your body or let it relax. Therefore, your shoes need to relax, or even be changed regularly if it is too tired to serve you and unable to support your foot.
Typically, after six months or running 300 miles, you should buy a new pair of durable shoes for long distance. The time could be longer, depending on the frequency of using shoes.
Your feet ache during or after you run
Another symptom that shows you buy the wrong shoes is your feet pain. As your stride’s foundation, how the feet strike the road will reflect the shoes’ effectiveness. In case you are driving the nails into your arch and heel, it is time to change the shoes and let the feet comfy.
You lose your toenails
While running, the perfect footwear will give both the foot and the foot nails safe. If you tend to lose the toenails when you run, a half-size, giant pair of shoes may be the correct option.
Blisters, calluses, and corns
One of the worse effects of wrong shoes is the injuries such as blisters, calluses, and corns. They result from the prolonged pressure and friction made by wrong size shoes. Besides, this can also happen when the supporting materials inside of your shoes begin to break down. As soon as blisters, calluses, and corns appear, you should tackle the shoes’ problems.
You develop plantar fasciitis
Plantar fasciitis is a term that refers to the stabbing pain in your heel when you wake up in the morning. The disease happens because of the inflamed plantar fascia. It is a long band of connective tissues connecting your heel to your toes underneath your foot.
To avoid the condition, consider choosing the shoes with the proper amount of support to protect the plantar fascia.
Your shoes can not be got off without entirely loosened laces
After running, the blood flow to your heart and lungs will increase, but it decreased to hands and feet, making them swell at times. It is an everyday phenomenon until the shoes are too tight for foot swelling, forcing you to loosen all the laces after running. Then, you have to change into a bigger pair of shoes. However, keep in mind that too wide shoes can make the heel uncomfortable and lead to slipping. So, it would be best if you found shoes making you physically relaxed to run.
Tendonitis developed when you run
The tendonitis appears when your wide shoes allow the ankles to roll to the inside with each step. Accordingly, runners get tenderness, pain, and swelling in their Achilles tendons, ankles, and feet. That their tendon, attaching muscles to bone, becomes inflamed is the main reason for these injuries.
Buying New Running Shoes
Where To Shop
- There are thousands of places to buy shoes these days, both online and offline shops. However, it is helpful to know that the most suitable shoes with you not only need an attractive design or solely for comfort, but it also has to address the irregularities in your foot position and gait.
- Besides, the shoes need to be well-equipped with appropriate breaks and support to redistribute the concussive influence from the more vulnerable parts of your feet.
- To find the best shops, it is recommended you choose the specialty running stores instead of the retail sports shoe outlet. The salespeople have a better knowledge to find you the ideal fit shoes and have additional tools to precisely measure and analyze your foot. By buying in the stores, you will be given valuable tips and many options to choose from.
Finding The Right Shoes For Running
There are six main steps and one warning to find the right shoes for effectively running.
- Establish your foot characteristics, whether you have flat feet or high arches, by looking at your foot’s shape and arch.
- Secondly, it is helpful to ask the salesperson to measure your feet while you are standing. Besides, in the specialty running stores, you will be asked the age, pregnancy, and injury that significantly change your foot structure. Furthermore, if the foot swelling happened while running, your running shoes need to be at least half-size, more prominent than your regular shoes.
- Thirdly, noticing your old shoes if they have any wear or tear on soles or heels. New ones have to improve these weaknesses.
- Fourthly, the running footwear is expected to perform well on a treadmill and outside on the sidewalk to establish your running style. A professional salesperson often ensures this by checking if the foot places flat on the floor or rolls inwards or outward.
- Finally, give the salesperson as much information as you can about your running habits, such as the surfaces you run on, your training routine, and your running purpose.
- Lastly, you should try on the shoes and walk around, jog and run. Remember not to do any damage to the shoes, and you will have what you want.
- Before choosing the best suitable footwear, it is necessary to take your time and try on as many shoes if needed. You have not known what is the best until you tried a lot of familiar stuff.
After Buying Shoes
This the time for you to break into the new running shoes. Testing them for the next four to five days to see how your feet respond to them. If you develop blisters, foot pain, or numbness, calling the store so that you can change to the fitted ones. This is why it is suggested to choose the specialty running store whose exchange policies are liberal, and they allow to return the shoes in a few weeks. The retail shoe shops often do not permit the return.
Reordering The Shoes
After six months or 300 miles running, you should replace the shoes. It is pretty easy since you do not have to remeasure your foot.
However, some shoe companies will tweak the design every year. Some increase the heel depth, cushioning, or stability. Some change incidentally. Therefore, you need to speak with the salesperson after not buying new shoes for a long time.
Professionals advise runners to reanalyze their feet and gait every three to five years, depending on the amount of running they do and your age. Particularly, competitive runners do this every one to two years or more frequently.
After running the shoes, you can come to the store again at the end of the day. This time, the feet swelling may appear, making the size needed closer to your demand. Please speak with the salesperson to let him/ her know if the sizing is accurate.
Moreover, if you have your old running shoes, considering bringing them to the stores. This will help the sales have a deeper insight into your foot measurement.
Do I have to break in running shoes?
Of course, you need to break in running shoes whether the break-in period is long or short. Some can take a few hours, some need a few weeks, while the most adequately fitted running shoes give you a comfortable feeling after the first run. Few users even reported that they did not need a substantial break-in period due to their fitted running shoes.
How do you soften running shoes?
To soften running shoes, you can use a lot of tips and tools. Insoles and socks are the most valuable items. Besides, you can wear thick padded socks, put wooden inserts inside the shoes, or try shoe stretch spray. The less common ways are using a hair drier, freezing mechanism of water, using oils. Lastly, alcohol, kerosene, and soap rubbing can also help.
Why do new shoes hurt?
As I mention, if you ignore the break-in period, new shoes will hurt you. It feels tight around your toes, rubs at the heels, and pinch with each step. While they feel well at the store, you will suffer if immediately running. It may also cause blisters and abrasions and rub against tender feet. However, this phenomenon will disappear after a few weeks when your new shoes and feet find a way to confirm each other.
Can you return running shoes after wearing them?
It depends on the stores you buy. Usually, specialty running stores will take your shoes back if you do not feel comfortable after a few weeks trying them on, or you can show something is defective. However, some shops will not allow you to return shoes once they have been sold.
Can you walk in running shoes?
Of course, running shoes and walking shoes have the same qualities that promise to bring you a similar experience. However, running shoes are often more expensive than ordinary shoes for walking so if you only need to walk you should buy regular shoes.
Is it OK to wear the same shoes every day?
It is highly recommended that you should not wear the same shoes every day. Ideally, you should rotate the shoes to reduce injuries. Moreover, as having cars refueled, you need to let your shoes relax. An ample time to dry will help shoes maintain their shapes.
Walking around in your shoes after buying is the most critical step to break in your shoes. This is also the best time for customers to check if new shoes fit them or change another one. After that, you should start to run at a lower frequency than usual. It will help you avoid injuries such as blisters, calluses, corns, and others.
To conclude, running shoes can make every mile of the road you run better or worse. Through this article, you now can grasp a lot of knowledge about how to break in running shoes correctly and appropriately. Hopefully, you find this article helpful for your, and you can fit your new shoes comfortably to have great exercises.