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How to Break In Running Shoes
Embarking on a new running journey or upgrading your current or previous pair of footwear can be an exciting prospect. However, anyone who has slipped their feet into a fresh pair of running shoes knows that the initial stiffness and discomfort can hinder performance and even lead to painful blisters. That's where the art of breaking in running shoes comes into play. You can optimize comfort, enhance performance, and prevent unnecessary injuries by taking the time to properly break in your shoes.
We’ll look at the essential steps and techniques to effectively break in your running shoes.
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Problems With New Running Shoes
New running shoes, while exciting and promising, often come with their fair share of problems. The most common problems with running shoes are:
Wrong Size
Running shoes can be too small if you're developing blisters or the shoe feels uncomfortable. You should wear running shoes that are at least a half to a full size larger than your regular shoe size since your feet swell while you exercise. Although buying shoes that are larger than usual may seem strange, remember that your feet are not the same size at the end of a run as they were at the beginning.
Additionally, you may wish to check for bigger shoes. Some brands now offer wide, normal, and narrow widths, and remember that half sizes denote a wider version of that shoe size, not a longer one. Check to see whether a bigger shoe will be more comfortable for jogging if you are getting blisters or rubbing.
Wrong Type
Making sure you're buying the right type of shoe is important because the wrong shoes can mean more than just foot pain and discomfort. You can also put yourself at risk for blisters, hot spots, and other foot injuries.
Most running specialist stores have a salesman who can examine your feet and perform a gait analysis to find the best running shoes for you. For instance, if you overpronate, you could require a motion-control shoe.
If you don't overpronate, a firmer shoe might not feel as comfortable. If you purchased a minimalist shoe, but your foot requires more support, the unstructured shoe won't be comfortable for you. Don't be afraid to return a pair of shoes if they don't fit, give you blisters, or create other running-related problems. Be aware of the retailer's or online seller's return policy where you purchased the shoes.
Choose a store with a liberal return policy if you plan to try on a pair of shoes that is significantly different from your current pair. Lucky Feet Shoes is one of the types!
Wrong Last
Different styles of shoes have various contours. The space for your toes at the front can vary in width. Some are louder than others. Some of them will have a snug heel cup, while others may not. The shoe's last is responsible for these variations. Different models and manufacturers will use different lasts, which is the form on which the shoe is constructed. The shoe's overall fit is established by the last.
Why Do New Running Shoes Need Breaking In?
The most common issue faced by runners is the initial stiffness and lack of flexibility, which can lead to discomfort and blisters. The shoes may also have tight spots or pressure points that cause friction and irritation.
Moreover, the cushioning and support might not be fully broken in, affecting shock absorption and stability. Additionally, the shoe's design and fit may not align perfectly with an individual's unique foot shape and running style, potentially leading to discomfort and decreased performance.
Recognizing these problems and taking proactive steps to address them through proper breaking-in techniques is crucial to ensure a smooth and comfortable transition into your new running shoes.
How to Break in Running Shoes?
Remember, breaking in running shoes is not a one-size-fits-all approach. Each pair of shoes and each individual's feet are unique. Therefore, it's crucial to find the methods that work best for you and your specific shoes. With patience and a little effort, you'll be able to mold your new footwear to your feet, allowing for a more enjoyable and rewarding running experience. Try the following tips to break in your running shoes:
Go for a Short Run
Many people will advise you to take a walk. But we advise you not to, since walking requires a different foot strike than running.
You would want to break the shoe into the desired pattern from the beginning. Use them initially for shorter runs, such as a 20-minute recovery run day. You can immediately tell if the laces need to be adjusted. Additionally, consider how your socks feel in these shoes to prevent uncomfortable chafing.
Increase Mileage with Time
You can start to increase the distances in your new running shoes once you've completed a few short runs and determined that everything feels comfortable.
Keep in mind that your feet swell more when you run longer distances. In order to determine whether you need a thinner sock or to change the lacing on the top of your foot to ensure there is enough room, this will be a crucial test for any race shoe.
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Get the Shoes in the Freezer
Even though it's a strange way to break in your shoes, it's one of the best methods. Here is a quick tutorial on how to freeze your running shoes step-by-step:
- Water should be partially placed in two freezer bags.
- The bags should be sealed after all the air has been removed.
- A smaller bag should be placed inside each shoe, followed by a larger bag. This will stop ice from building up inside your running shoes.
- Wait at least three hours with the shoes in the freezer.
Wear Thicker Socks
You should wear appropriate running socks made of a breathable, moisture-wicking material when going for a run. But wearing bigger socks to stretch out the frame will help shoes break in more quickly.
Heat the Running Shoes
This approach is also unorthodox, but it has been successful in the past. Running shoes that have been heated will have their cloth expand, improving fit. This is how you do it:
- To help the shoes get used to your feet, wear them for at least 15 minutes.
- Blast them with hot air from a hairdryer for two to five minutes. While you are still wearing them, do this to make the shoes more flexible around your feet.
- Wearing your softer shoes, run or stroll.
- If you'd like, you can reheat them a few more times. But after the initial heating, let them cool off entirely. Long-term exposure to heat may cause the glue to loosen, resulting in the soles coming off the shoes.
What Makes A Perfect Running Shoe?
Your personal preferences will vary depending on how frequently, how far, and where you run. The following four considerations should be made while making a purchase:
Running shoes should be chosen according to the situation
Choose a regular running shoe if you want something durable and adaptable. Look for trail running shoes if you anticipate running on rough or dirt paths. Alternatively, a lightweight shoe can be more appropriate if you like to work out or sprint quickly in softer conditions.
Know the Product
Generally speaking, higher prices correspond to higher quality, however, this isn't always the case. The average cost of good running shoes is between $100 and $250. Make careful you do your research to prevent being taken advantage of.
Running shoes must be quite durable, therefore, choosing the proper style is essential. They are made to withstand the stress that is produced when your foot hits the ground, which is around 2.5 times as much weight as you are.
You have to get the product right since it also needs to offer adequate cushioning to relieve the pressure that frequent landings put on your feet, legs, and body.
Understand your Pronation
Understanding your type of pronation before buying new running shoes is essential for finding the right pair that suits your needs. Pronation refers to the natural inward rolling motion of the foot during the running or walking gait.
There are three main types of pronation: neutral pronation, overpronation, and underpronation (supination). Determining your pronation type can help you identify the level of support and cushioning your feet require. Visiting a professional running store or consulting a podiatrist can provide valuable insights into your pronation type through gait analysis.
Get the perfect pair of running shoes at Lucky Feet Shoes!
At Lucky Feet Shoes, our specialty is finding the perfect pair of running shoes. We understand that every runner is unique, with different foot shapes, pronation types, and performance goals. That's why we offer a wide selection of top-quality running shoes from leading brands.
Our knowledgeable and friendly staff is dedicated to helping you find the ideal fit and style that caters to your specific needs. Whether you're a seasoned marathon runner or just starting your fitness journey, we provide personalized attention and expertise to ensure you walk out with the perfect pair of running shoes that enhance your comfort, support, and performance.
Visit Lucky Feet Shoes today and experience the difference between stepping into the right pair of running shoes for your feet.
FAQ
Is Breaking in New Running Shoes Necessary?
Doing so relies on personal choice and shoe features. Some runners need to break in their shoes, but others are comfortable right away. However, most pairs of running shoes benefit from a short break-in time, especially those with cushioning and support.
Breaking in running shoes reduces stiffness and discomfort by molding to your foot. It lets your feet adjust to the shoes' fit and support. Skipping the break-in process and running without a break-in period can cause blisters, hot patches, foot pain, and discomfort.
How Long Does It Take to Break in New Running Shoes?
Depending on the wearer, the shoe model, and personal preferences, breaking in new running shoes might take a variety of times. While there is no set period of time, breaking in running shoes usually takes a couple of weeks of regular use.
It's crucial to progressively increase the length and difficulty of your runs in the new shoes throughout this time. To give your feet time to acclimate, begin with shorter runs and work your way up training to longer ones with more comfortable miles. This methodical progression lessens irritation, blisters, and potential harm.
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