One of the biggest misconceptions out there is that it takes a long time to break in running shoes. While it’s true that you should never wear a new pair of shoes on race day, it really doesn’t take very long to break in new sneakers (whether part of regular training or leading up to an event). In fact, you should know pretty quickly if a sneaker is the right fit when you try it on.
Start by choosing shoes that fit properly, then take a few steps to quickly break them into your routine…
Start with Sizing
Back up from breaking in – first, focus on choosing a pair that actually fits properly.
You probably have an idea of your proper shoe size, but keep in mind that you may need to go up or down a half size depending on the brand, style, and fit. Even among shoes from one particular manufacturer, there can be slight differences in toe box width, arch support, cushioning, and more between models.
I personally tend to prefer a little more room in the toe box, so sometimes I go a half size up in certain brands.
Women can experience foot changes during pregnancy that may impact shoe sizes and fit. This occurs due to the relaxing of ligaments in the foot (thanks to the pregnancy hormone relaxin) as well as normal pregnancy weight gain. In addition, there’s evidence that pregnancy leads to lasting changes in reduced arch height and rigidity. If you are pregnant or postpartum, it’s important to try on a variety of sizes to see what fits best for you. You may need more supportive shoes or insoles to support the arch changes.
For everyone, it’s typically best to visit a running shoe store later in the day, as your feet are slightly larger then. Also, bring the type of socks you wear when you go running. These will better replicate what your feet are actually like during long distance running.
Properly fitting shoes should…
- Feel snug at the heel
- Feel snug (but not uncomfortably narrow) at the midfoot
- Have some wiggle room near the toes (generally equivalent to about half to full width of your thumb)
In general, a shoe that’s slightly too big will lead to less issues compared to a shoe that’s too small.
Run in the Store
Have you ever bought a pair of sneakers that felt great when you tried them sitting in a store, but then got home to find they were uncomfortable on a run? Maybe they felt too tight or caused a blister from rubbing in a certain spot?
You can’t replicate a long run before buying, but you can at least try jog around the store. Some stores also have treadmills you can use to run on when trying on shoes.
When you run, pay attention to these warning signs:
- Shoes sliding up and down the heel
- Toes slamming into the top of the toe box
- Foot rolling to one side or the other
- Uncomfortable arch support (either too much or too little)
- Numbness or pins and needles
- Any spot that feels like uncomfortable rubbing
All of these are signs that the shoe is not the right fit for you. Make sure it feels good running in the store before purchasing it.
Break Them In
Now that you’ve purchased shoes that fit well during a test run in store, it’s time to break them in. But because you’ve already taken those first few steps, it actually shouldn’t take many runs to do so.
In fact, it’s really not about breaking in the shoes (modern day materials come ready to go out of the box), but rather about getting your feet used to anything new. For example, a shoe may have slightly different arch support or a bit of a more minimalist style compared to your past kicks. You want to give your feet a little time to adapt to that.
As a running coach, here’s what I recommend (assuming your old sneakers are not knocking on deaths door and still have a few weeks of life left):
- Week 1 – Do one easy short run with your new sneakers, and do other runs in your old sneakers
- Week 2 – Do all easy short runs in your new sneakers, and do any speedwork or long runs in your old sneakers
- Week 3–- Do all your runs in your new sneakers, including any speedwork and your long run
If everything feels good at this point, you’re all set.
I fully acknowledge this is a more gradual approach than may even be necessary. Some runners may feel comfortable making an immediate swap right out of the box.
But while the above approach is spread out over a couple weeks, it’s only a handful of runs to just make sure that your feet settle into the style well.
If you’re simply going to purchase a new set of the same exact model you’re already wearing, you can probably get away with swapping over more quickly. Your shoes are used to the design and structure, so while the shoe may be a little stiff, it only takes a few miles to loosen up.
What If You’re Noticing Issues?
Even despite your best efforts, sometimes you end up with sneakers that cause problems after a few runs which weren’t present in the first couple. In these cases…
See if you can exchange them. Some online shops and in-person stores may have return policies that allow you to exchange sneakers – even if you’ve worn them. This varies widely based on the retailer, so you may or may not be able to do so. It can’t hurt to ask though!
For example, Running Warehouse allows returns within 90 days, new or used. Used returns can be for an exchange or store credit. Similarly, Marathon Sports (a chain of local shops in my area) allows you to return used shoes within 30 days for exchange or store credit.
Try different lacing techniques. There are techniques to help secure the heel, open up room in the toe box, or ensure a snugger fit at the midfoot. Check out these videos of different lacing techniques.
It’s better to exchange if you’re noticing issues, but if that’s not an option, this may allow you to still get some comfortable life out of the sneakers.
Bonus Tip: Consider Using Two Pairs of Sneakers
While this article focuses on breaking in sneakers, it might be a good idea to grab a couple pairs while you’re shopping for new kicks.
Fun fact – a study found that simultaneously alternating between two different pairs of running sneakers during training led to a lower risk of running injuries. The thought is that the slight variation in the way the load is carried between the shoes may be protective against injuries.
You can do this by starting with two pairs of shoes right now (if your current ones are not going to make it much further). Or, you can add a new pair of sneakers into the rotation when your current pair is about halfway through its life. Then when that older pair is ready to go, you swap that with another pair and continue the cycle.
The Bottom Line
After focusing on sizing and fit, it should only take a few runs to “break in” your running sneakers. Really, this is more about ensuring your fit feel comfortable when using them (rather than changing anything about the actual shoe). From there, your sneakers are good for about 400-500 miles of running. After that, the cycle repeats!
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