A new pair of running shoes should fit snugly and feel good right out of the box. Modern running shoes do not require a break-in period, according to some. It is important to properly break in your new shoes and allow them to adapt to your feet.
The first step in the process is finding the right shoes. You don’t want blisters or sore feet. Learn how to properly break in running shoes.
WHY DO NEW RUNNING SHOES NEED BREAKING IN?
Breaking in new shoes is necessary for the material to adjust to your foot shape. This will prevent you from getting foot injuries like:
- Blisters are fluid-filled pockets that result from the friction between your skin and shoe material.
- Hot Feet: The friction between your shoes and your feet can cause blistering and swelling.
- Corns: These painful, hard bumps are caused by excessive friction or pressure at a specific spot on your feet. They usually appear between the and on top of your toes.
- Calluses are similar to corns and appear mostly on the sole and heel. These can also be caused by excessive chafing between your feet and the shoes.
Regardless of the quality, even the best-running shoes need to be broken in.
HOW LONG DOES IT TAKE TO BREAK IN NEW RUNNING SHOES?
It takes about a week for your new running shoes to adjust to your feet. The length of the adjustment process depends on many factors.
- How often do you wear them?
- Type of shoe
- How to break them in
HOW TO BREAK INTO RUNNING HOOSES
1. Take a walk in the mountains
It is important to test them out before you go for your first run in a new pair of shoes. This will help you to determine if they fit properly and allow them to adjust to your feet.
Take at least three steps in your new shoes. While you’re doing this, be aware of any indications that your shoes may not be the right fit. Including:
- The toe box isn’t tall enough or wide enough. You should still have room to move your toes.
- They cannot be taken off without untying them completely
- They won’t bend or crease at your feet’s flexing points. To make sure they do, bend your toes while you’re wearing the shoe.
- After walking for a while, your toes feel numb.
These symptoms may be a sign that you are wearing the wrong size or shoes.
2. Take a short run in them
It is one of the fastest ways to get your new shoes in shape. Make sure you don’t run a marathon your first time running in your new shoes!
You can test the shoes by going on a short walk. Before you move on to longer distances, make sure that your first few runs are short.
These are the signs that shoes are not fitting properly.
- Your feet feel numb at the top. The reason for this is often due to your shoes being too tight.
- The sensation of burning in your soles and toes is common. It could be that the soles of your shoes are too stiff.
- A throbbing pain is felt in your knees
- Even after running for a few kilometers, you feel a strong, deep, and constant pain in your feet.
- You may feel sore areas where your shoes put pressure on your feet
These symptoms are signs that you need to change your shoes.
3. Wear Thicker Socks with Your Shoes
Proper running socks should be worn when going for a run. They should be made of a breathable, water-wicking fabric. To help your shoes fit better, you can wear thicker socks.
4. Freeze your shoes
Although it’s not the most common way to break in shoes, it is one that is very effective. This is a step-by-step guide to freezing your running shoes.
- Fill two freezer bags half-full with water
- Seal the bags by removing all air from them
- One bag should be placed in each shoe. Then, place the bag inside another bag. This will stop ice from building up in your running shoes.
- Put your shoes in the freezer for at least 3 hours.
- Take the shoes out of the freezer. Wait for the bags to come out easily.
- To feel the difference, try your shoes on.
5. Heat them
Although it is an unconventional approach, it has been shown to work. Running shoes that are heated will expand their fabric, which results in a better fit. Here’s how you can do it.
- To allow the shoes to adjust to your feet, you should wear them for at least 15 minutes
- For 2-5 minutes, heat them up with a hair dryer. This will allow the shoes to mold to your feet while they are still on your feet.
- Your softened shoes are comfortable to run or walk in
If you wish, you can heat them again. After heating them for the first time, let them cool down completely. They may become brittle if they are exposed to heat for too long.
FINAL THOUGHTS ABOUT BREAKING IN NEW RUNNING SHOES
Your breaking-in period will be shorter if you are replacing an old pair of shoes with the exact same style. However! You should break in the shoes properly before you replace them.
You shouldn’t toss your old shoes away. Alternating between shoes can help reduce strain and allow your feet to adjust to the new shoes.
For help in choosing the best pair of running shoes for you, consult your podiatrist.