There’s nothing more exciting than unboxing a brand-new pair of running shoes. From the flawless construction to envisioning all the miles you’re going to crush in them, you can’t wait to lace them up and take them for a spin! But there’s just one problem: you need to break your running shoes in first.
In this guide, we teamed up with running expert, Jessica Jones — the New Orleans Guru/Field Representative at Brooks Running — to help you learn how to get your feet adjusted to your new pair of running shoes. We also cover time frames, tips, and so much more!
Key Takeaways
- Discover how to break in new running shoes slowly over time through the ‘walk, run, and assess’ approach.
- Learn expert tips for breaking in a brand-new pair of shoes with unconventional methods by heating or freezing them.
- Master a shoe rotation schedule to safely break in your shoes so you don’t miss a beat on your training.
- Uncover how long it takes to break in running shoes and why your feet may take longer to adapt to new brands.
- Find out when your shoes need to be replaced so you can prevent blisters and other injuries.
How to Break In New Running Shoes
Your feet need time to adapt to your new running shoes. Learn our expert method for breaking in new running shoes:
Step 1: Walk
Begin by walking between 1-2 miles in your new shoes. If you’re concerned with whether they’ll be the best pair of shoes for your future running excursions, use either of the following methods:
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Option 1: Wear your shoes inside, and walk around your house first. This way, you can get a feel for them without getting them dirty (in case you need to return them).
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Option 2: Wear your shoes on a treadmill at the gym or at your local track. This will provide a smooth surface for you to walk on.
Expert Tip:
As you walk, take notice of how your running shoes fit. If your toes are numb or if you’re walking out of them, you will need a different size.
Step 2: Run
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Keep your runs short. If you’re an avid runner, aim for 2-5 miles or 20-30 min (whichever comes first) even if you believe you can run longer. Keep this distance short since you a blister or foot pain can form.
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If you’re new to running, stick with your usual distance. Don’t try and run three miles if you can only run half a mile.
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Start off slow. Your new running shoes could impact your stride, especially if they’re a different brand or an upgraded model of the previous shoes you ran in.
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The running shoes you bought may have a higher heel-to-toe drop or offer more bounce. You may need to make subtle changes like lifting your leg up higher (due to thicker heels) or pushing off the ground less (due to more bounce).
“Take the new shoes out for a fairly easy and completely doable distance. If you have never run 3 miles, then running that much in a brand new pair of shoes might not be the best way to test them out.”
— Jessica Jones, Brooks Running New Orleans Guru/Field Representative
Step 3: Assess
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If your shoes don't cause you any problems, continue wearing them while running short distances. Increase the intensity and frequency of your runs gradually. After 5-10 miles, they'll be sufficiently broken in.
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If you’ve run in your shoes multiple times and they still aren’t comfortable, then it may be time to purchase new shoes.
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Shin pain, blisters, and heel pain are all signs that your shoe fit may be off. Visit a store with variety so you can try on different pairs after your feet heal.
Tips for Breaking in a Brand New Pair of Shoes
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Wear Your Shoes All Day: The best way to break in your running shoes is by wearing them from morning until night. Put them on in the morning, wear them during the day, and don’t take them off until the evening. Your shoes should be stretched!
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Heat Your Shoes: If you need your running shoes to fit you fast, spend 15-30 minutes walking around in them. Next, use a hair dryer to heat them up while wearing your shoes. The heat helps expand the fabric so your shoes can adapt to your feet.
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Freeze Your Shoes: Fill up two plastic bags with water. Then carefully place them inside your shoes. Leave your shoes in the freezer overnight to expand your running shoes if you need more room.
“Breaking in shoes shouldn't take very long, but I always recommend runners start with a very short, conservative distance in a new pair of shoes — just to make sure everything feels as good as it did in the store.”
— Jessica Jones, Brooks Running New Orleans Guru/Field Representative
Rotate Shoes for a Better, Safer Running Experience
Runners take rest days to allow their muscles to rejuvenate, and your running shoes are no different! You might think that sticking to one pair of running shoes is a good idea. However, rotating your running shoes throughout the week can lead to dramatic gains!
A study published in the Scandinavian Journal of Medicine & Science in Sports examined 264 runners. They found that the runners who rotated their shoes were at a lower risk of experiencing a running-related injury.
Rotating your running shoes is also a cost-effective option! Doing so extends the life of your shoes and puts less wear and tear on your leg muscles. Follow these steps to get started:
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Rotate between a more cushioned running shoe for recovery runs and a lightweight shoe for your training days. If you run 4-6 days per week, then rotate 2-3 pairs.
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Purchase the correct type of running shoes for the surface you like to run on. Add trail running shoes into the rotation if you like to run on trails.
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Never wear the same shoe more than twice in a row. This will help your shoes to last longer.
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Keep track of your miles for each shoe. Be ready to rotate a new pair of shoes once your current ones show signs of wear and tear.
How Long Does It Take to Break In Running Shoes?
It can take anywhere from 2-3 weeks to fully break in your running shoes. Budget more time if you’ve never worn the brand before. An identical pair of shoes won’t require as much time to break them in.
When Do Your Shoes Need to Be Replaced?
If your running shoes are ripping apart in the toe or heel area, or if they don’t offer the same support as they previously did then it may be time to buy a new pair of shoes. You can wear most shoes for 300-500 miles, depending on how often you run in them.
Have Fun Out There!
Looking for the running shoes of your dreams? Shop our selection of men’s running shoes and women’s running shoes. We also have plenty of other expert advice articles to help you with your sporting and outdoor adventures. Happy running!
