How Many Miles To Break In Running Shoes?

(Last Updated On: April 12, 2021)



If you’ve just purchased a pair of running shoes and are experiencing sore feet or blisters, do you continue to attempt to break them in? Or do you return your new shoes? Having well-fitting shoes is critical for your health and comfort—and not just for your feet. Shoes that do not fit properly can also cause pain in the legs and back. Proper shoe breaking in can help prevent minor running-related injuries (such as blisters) from interfering with your training. In severe cases, running in ill-fitting new shoes can alter your gait, resulting in longer-term injuries. In terms of miles, there is no exact figure that can be applied to all shoes as there are several factors that determine the break in of your running shoes which are discussed below in this publication. Do have a look at them.

New Running Shoe Issues

new running shoes

If you’re switching to a brand-new shoe, exercise caution. There are a few common issues that contribute to shoes being the incorrect choice.

  • Incorrect Size

If you develop blisters or the shoe feels uncomfortable, it may be too small. Because running causes your feet to swell, you should wear running shoes that are at least a half size to a full size larger than your regular shoe size. While it may seem strange to purchase shoes that are a size larger than your standard size, your feet are not the same size at the end of your run as they were at the start.

  • Incorrect Last

Shoe models vary in shape. Some have a wider toe box, while others have a narrower one. Some have more volume, while others have less. Some will snugly fit you in the heel, while others will not. These variations are caused by the last on which the shoe is constructed. Finally, the mold upon which the shoe is built varies by model and manufacturer. The latter determines the shoe’s overall fit.

When you purchase a running shoe from a running-specific retailer, the sales associate should be able to identify the last used in your previous running shoe. This may help determine the previous to seek in future footwear (if your old shoe was working well for you).

  • Incorrect Type

Most running specialty stores have a salesperson who can examine your feet and perform a gait analysis to ensure that you are purchasing the correct running shoes for you. For instance, you may require a motion control shoe if you suffer from overpronation. However, you may encounter difficulties if you purchase a neutral shoe instead. If you do not pronate excessively, you may find that a stiffer shoe is less comfortable. If you are buying a minimalist shoe, but your foot requires additional support, you will experience discomfort in the unstructured shoe.

Aspects To Check While Running In A New Pair Of Shoes

Have you recently purchased a new pair of running shoes? When you begin breaking them in, you should consider a few points.

How Comfortable And Fitted Is The Overall Fit?

Does it feel good to walk in the shoes? Verify that the cushioning and structure feel comfortable. While you’re unlikely to walk in them, this can be a helpful way to check for errors.

More importantly, do they enjoy the experience of running? Is the cushioning and structure still in good condition? Does your foot feel secure but not overly so?

While You Run, Is Your Foot Moving Around?

There is a distinction between a roomy shoe and a shoe that does not fit. You do not want your foot to move around inside your shoe while you run. If you do experience this, check to see if the shoe is laced correctly to correct the tightness before discarding it. I know firsthand how much of a proper difference lacing can make. Additionally, check for any hot spots. Those are prime locations for blisters to form later, which is the opposite of what you want.

Do You Feel As Though The Shoe Is Impairing Your Stride?

running shoes impairing stride

  • Running shoes should facilitate your stride. If you’re having difficulty running or something feels off, check to see if your shoes are impeding your stride.
  • Running shoes should feel as though they are an extension of your foot. If they do not, it is possible that the pair is not the best fit for you.

Do You Feel Uncomfortable Post-Run?

  • Finally, it’s OK to enjoy a great run in a new pair of shoes. However, after your run, inspect your feet for sore spots, blisters, and pain.
  • While breaking in your shoes may help you avoid blisters and sore spots, it may also indicate that these are not the best shoes for you.

Suggestions For Selecting New Running Shoes

  • Are you considering purchasing new running shoes? Bear the following tips in mind. It can be beneficial to visit a running store because they can inform you of model changes and recommend new shoes that will work for you.
  • Additionally, you can try on new running shoes at a running store before purchasing, significantly if the running shoe you’re interested in has been updated or you’re trying a new model. If you decide to shop online, choose a retailer that allows you to return shoes after a run or two.
  • If you cannot locate the shoes you desire in an online store that accepts returns, or if you have tried on running shoes that are not a good fit, but it is too late to return them, you can frequently sell them on eBay recoup some money.
  • On a related note, eBay may be a good source for gently used new running shoes if you’re interested in trying a new shoe but don’t want to pay the total price.
  • That is what one of my running friends does. It does not always work – occasionally, the shoes are not quite the right fit. However, it works out well for him most of the time, and he’s gone through a lot of shoes.

While you may be eager to test out your new running buddies, you should take a few precautions first. Let’s take a look at the considerations you should make before wearing your new running shoes for activities.

Before You Run, Walk

It is strongly advised that you walk around in your new shoes before putting them on and running or jogging. Allow a few days to adjust to them. While your feet are highly adaptable, they do require time. For a few days, walk around in them at home. This will contribute to the loosening of the soles and shoes themselves.

This is the time to determine whether the shoes are genuinely designed for running and your feet. If they do not fit comfortably, you will have difficulty running in them. Hopefully, you will return the shoes and try on another pair before you find yourself in a painful situation. While you may believe your feet are rigid, they require attention as well.

At First, Take It Easy

Once you’ve walked in the shoes for a few days and determined that they are comfortable, you should proceed cautiously. Begin running in the new shoes gradually. While you may be tempted to try on the shoes and see what they can do, save yourself the pain and disappointment by waiting. Over time, incorporate your new shoes into your running routine.

Whatever you do, avoid running the most extended or most strenuous distances in your new shoes at first. If you run five times a week, you should only wear your shoes for one or two days. Carry on in this manner for the first few weeks. Following that, increase the frequency with which you wear the shoes. You’ll feel a difference in the way your old and new running shoes feel.

By now, you should be able to determine whether your shoes are the proper fit. Breaking in is a term that refers to shoes that fit you but are brand new. This method will not magically transform a pair of shoes that do not fit your feet into ones that do. Rather than that, you will end up with painful feet and shoes that may not be returnable. Bear in mind that your feet are not autonomous entities; they are interconnected with the rest of your body. If you experience back pain following a workout in your shoes, the new guys may be to blame. While your feet may feel fine, this does not mean there are no adverse effects from the shoes. Compare your current state of mind to how you feel after running in your old shoes.

Finally, there isn’t much to break in new shoes; it simply takes time, patience, and some acclimating. Merely remember that skipping this step can result in complications; you may develop blisters or other minor injuries to prevent you from training effect.

How Long Will It Take For Your New Running Shoes To Break-In?

how long to break in running shoes

In general, expect to spend approximately two to three weeks breaking in your new running shoes. They should be much more comfortable to wear after this period. However, some models may take a little longer. Additionally, the time may vary depending on how frequently the shoes are worn. However, resist the temptation to rush. All worthwhile endeavors take time.

Why Is It Necessary To Break In New Running Shoes?

If you believe that blisters are not a big deal and thus a tolerable part of wearing new shoes, think again. Blisters can become infected and become so painful and sensitive that you cannot wear shoes, preventing you from training. That is something you wish to avoid.

Additionally, there is a risk of bleeding and chafing, which can interfere with your training program. Skin layers can be peeled away if your shoes rub your feet in the wrong direction. As a result, you’re likely to develop delicate and sore areas, which is detrimental.

Is It True That Different Materials Require More Time To Break In?

different materials running shoes

By and large, the softer or more malleable material is, the faster it breaks in. For runners, this means that shoes that are lightweight and made of simple fabrics should be easier to prepare for regular use than footwear that contains a high percentage of polyester or other synthetic materials. Fortunately, most runners do not wear leather shoes, which can take months to break in. I’ve worn Asics and Brooks running shoes, and they’ve been relatively easy to break-in. Brooks is my favorite if forced to choose!

Final Thoughts

We are all familiar with the expression “if the shoe fits.” As runners, we understand how critical it is to ensure that everything fits appropriately. While breaking in new running shoes technically takes no time at all, you should still want to.

Spend a week breaking in new shoes if you want to ease your feet and body into them. It can make a massive difference. This is a must-do if you have an upcoming race. There is no reason to jeopardize your training when you can order shoes sooner.

Finally, as previously stated in other articles, the proper running shoe fits properly. Comfort is critical in a running shoe, and if it takes a week or two (along with re-lacing your boots!) to break in your new shoes, it will be worth it.



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