Why New Running Shoes Hurt My Feet?

(Last Updated On: April 10, 2021)



Running pain can be caused by various factors, ranging from an impending injury to muscle imbalance. While you may be tempted to assume the worst, it could simply be the result of the footwear you’re wearing.

Indeed, new research indicates that your running shoes are more closely related to your running style than ever before. This means that your shoes may be altering the way you run, causing you pain and increasing your risk of injury.

Not Always, Is Comfy The Answer To Running Pain

You know the sensation: mile after mile of walking and pounding the pavement, your feet begin to hurt. The pain is not always caused by poor feet, such as flat feet or weak arches. You know it’s because you’ve been standing for hours on end.

Your feet are aching, so you visit a shoe store in search of the most comfortable running shoe. One that is cushioned and provides enough bounce to alleviate any discomfort. However, a recent study of the Hoka Conquest shoe – one of the most cushioned on the market – discovered that the shoe’s cushioning and forced bounce might contribute to running injuries and pain. The study discovered that runners who wore a more cushioned shoe were more likely to suffer from shin splints and stress fractures than runners who wore a less cushioned shoe.

While breaking in new shoes may seem like a tedious task, failing to do so will almost certainly result in regret. It’s an exhilarating sensation to purchase a new pair of shoes and envision yourself strutting around in them. You envision all the records you’ll set in your new running shoes. It’s exciting to bring those babies home, and you look forward to wearing them for the first time. However, if you haven’t broken them in before going for a run or jog, you risk experiencing pain. 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 extremely 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 truly 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 finding yourself in a painful situation. While you may believe your feet are tough, they require attention as well.

At First, Take It Easy

easy running in new running shoes

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 longest 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.

The Incorrect Fit Of Running Shoe?

If you believe your shoes may be too big or too small, here are some possible causes:

  • Dimensions

Blisters may occur as a result of wearing shoes that are too small. Because your feet swell naturally when you run, you must ensure that the shoes you choose are not too tight. When purchasing running shoes, choose a size or half-size larger than your normal shoe size. This may seem strange at first, but your feet will thank you in the long run.

  • Size

Running shoes are manufactured differently by each brand. Some are wider at the toes than others. Some are even better for people who have flat feet. Check for this before purchasing new shoes.

How, Then, Do Soft Running Shoes Affect My Running?

soft running shoes

There is no evidence that a shoe’s softness causes you to run slower or injure yourself on a fundamental level. That is not to say that every ultra-plush trainer is right for you. Here are a few possible reasons why a soft shoe may be causing discomfort to your feet.

  • Your Footwear Can Be Of Poor Quality

Not every pair of shoes is created equal. Running shoes are classified into two broad categories: active lifestyle shoes and technical running shoes. Shoe manufacturers can elevate an active lifestyle shoe’s appearance by skimping on the midsole material (the EVA foam, in most cases). That is detrimental to your feet. Thus, here are two quick methods for determining the difference. Suppose you can obtain a pair, attempt to fold the shoe in half. Although this is not always the case, a technical running shoe that is not particularly minimalist should not bend easily. Second, take a look at the manufacturer’s suggested retail price. While sales are great, Rouse advises that it is most likely an active lifestyle shoe if the shoe was originally listed for less than $100.

  • Your Shoes Have Seen Better Days

A shoe can be plush while also being excessively worn. It’s similar to the difference between jumping on a trampoline and stepping in wet sand—both cause you to sink, but wet sand does not return your energy.

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

breaking in new 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’ll develop sensitive and sore areas, which is counterproductive.

When You Run, Why Do You Get Blisters?

There are three primary reasons why runners develop blisters:

  • Rubbing your skin against your socks

This is the most common cause of running blisters. If your socks are not fitted correctly, they will rub against the skin on your feet, causing friction.

  • Wearing the incorrect footwear

Running shoes that are too small or not designed for your foot shape and pronation will pressure your feet’ specific areas. This results in rubbing, which results in blisters.

  • Conditions of the feet

If your feet are excessively moist, the skin will soften, making them more prone to blisters. Simultaneously, if they are excessively dry, they may be more prone to develop blisters.

The good news is that we now know how to avoid running blisters. There are a variety of different methods that will work for various types of runners.

Seven Ways To Avoid Blisters On Your Feet While Running

avoiding blisters due to running shoes

There are several different methods you can use to reduce the likelihood of blisters forming. Here are seven ways to avoid blisters while running:

  • Choose the appropriate socks

Running socks are specifically designed to minimize the chance of developing blisters. Professional running socks are designed to wick away moisture from the skin (something known as wicking). Additionally, they will avoid using any irritating seams that could cause rubbing and friction.

As with running shoes, you should break in your running socks before embarking on a long run or competing in a race such as a marathon. Getting used to the socks will ensure that they are the correct fit.

  • Put on the proper running shoes

If your running shoes are too small or do not fit properly, they will inevitably rub at specific points, resulting in blisters. Between your big toe and the front of the shoe, there should be at least a half-inch of space (this allows for movement when running downhill), and they should not rub in any painful areas.

If you suffer from specific foot conditions such as bunions or heel spurs, investing in wider-fit shoes can save your life.

  • Maintain a dry skin tone

You are keeping your skin dry while running is an effective way to avoid blisters. If your feet become excessively sweaty while running long distances, consider using talcum powder, antiperspirant, or another specialist skin drying product. This will decrease the likelihood of your feet becoming excessively moist.

  • However, avoid excessively dry skin.

On the other hand, some people have extremely dry skin, making them more susceptible to blisters. If this is the case, consider using a moisturizer or lubricant such as Vaseline on your feet.

  • Tape your feet together

Blisters are sometimes unavoidable, or you are about to participate in a big race and have noticed the first signs of a blister forming. In this case, you may want to consider using foot tape to prevent rubbing on the affected area. There are numerous brands available at pharmacies and specialty running stores.

  • Avoid removing calluses

Your body will naturally develop calluses in areas of high friction on your feet. If you visit the technician for a pedicure, he or she may offer to remove them. However, you should avoid doing so because calluses serve a purpose – they help prevent painful and unsightly blisters.

  • Gradually toughen your feet

The more you run, the tougher your feet will become – but this will take time. Increase your running distances gradually so that your feet naturally become tougher.

Prevent Blisters While Running

Blisters are incredibly inconvenient and can throw your running schedule completely off track. By learning how to avoid blisters while running, you can minimize your chances of experiencing pain and discomfort and avoid taking injury breaks.



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