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How To Break In New Running Shoes

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How Is The Overall Comfort And Fit

How to Break In Your Running Shoes || REI

When you walk in the shoes, does it feel good? Check to make sure that the cushioning and structure feel okay. While youre obviously not going to walk in them, this can be a way to check errors.

More importantly, do they feel good running? Does the cushioning and structure still feel okay? Does your foot feel held in without being overly tight?

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Shoe Stretchers And Shoe Trees

Shoe stretchers and shoe trees are different-yet-similar tools used to help break-in shoes.

The biggest difference, however, is that the construction of shoe stretchers is designed for the job.

Should you use shoe trees? Yes, by all means, but shoe trees dont really stretch out shoes, at least not like shoe stretchers.

Shoe stretchers consist of hardwood material, such as maple and birch, and include a metal rod that you use to add pressure to your shoes slowly while stretching them out. Most shoe stretchers come with inserts you can place in various you place in various spots, such as is in the toe, to stretch specific areas of your shoe.

Additionally, most shoe stretchers fit both the left and right shoes and you can buy them as singles rather than as a pair depending on the brand. Two-way stretchers enable the user to increase both the length and width of a shoe, and you can often find ones made for certain shoe types, including high heels.

You can even find boot stretchers that expand the shaft of the boot, which is ideal for anyone who has thicker calves.

You should always apply a shoe stretch spray to your footwear before placing them on a shoe stretcher. Leave the shoes on the stretcher overnight and then remove them by turning the handle of the metal rod in the opposite direction of the tightness setting.

Here are a few suggestions for using a shoe stretcher:

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Pick A Shoe That Matches Your Foot Type

There are 3 main types of foot shape: normal arch, high arch, and low arch .

Determine your arch type by performing a wet test, and pick a shoe that matches it. For example, if you have a low arch or flat foot, youll want motion control shoes, which give your foot maximum support and offers the most control.

How To Break In New Running Shoes Updated 2022

How To Break In Running Shoes in 2021

If you recently decided to buy a new pair of running shoes or upgrade to a different model, you may be experiencing soreness and/or blisters. Unfortunately, this happens to many runners when they purchase a new pair of shoes. So, what causes this and how should you break in new running shoes?

In this article, we look at how to break in new running shoes. The symptoms you might experience when wearing the wrong shoe, and how long it takes to break in your new running shoes. So continue reading to find out more.

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How To Make Your Running Shoes Last Longer

We know those kicks arent cheap, but there are ways to get a little bit more out of them.

To maximize your mileage per pair, it helps to have more than one shoe in your quiver, Metzler says. Not only does this allow the foam a longer break to bounce back between runs, but you can also better match the shoe to the kind of run youre doing. For instance, choose a thicker, more cushioned model for long runs, and lighter styles for shorter, faster workouts.

Ornelas says trail shoes will last longer when used off-road, while road shoes are a better fit for the pavement. And if you have super shoes with carbon fiber plates, save those for races or occasional speed workouts.

If you cant bring yourself to mix it up or cant afford to buy more than one pair at a time, consider purchasing replacements slightly before your current shoes are toast, Metzler says. Rotate them for a bit, and youll slightly extend the life of both.

Finally, take care of each pair. Untie them when you take them off to preserve the integrity of the counter. Clean your shoes by wiping them off or throwing them in the washing machine on the gentle cycle with a towel , Metzler saysbut never put them in the dryer. If you wash them or get them wet outside, put newspaper or tissue paper inside to dry them. And store them inside, safe from temperature swings and precipitation.


Use A Shoe Stretcher For Shoes That Rub Your Heels

If you happen to be in a situation where youre breaking in a number of shoes, perhaps it would be wiser and less stressful to use a shoe stretcher. They save you time and help you work on the heel side of your shoes, on the inside.

You can leave a shoe stretcher in your shoe for about 8-10 hours and wear it to see if the heel area on the inside still hurts. If it does, leave the shoe stretcher inside the shoe for a while longer, moving it around in it till you achieve the level of stretch you require for your shoe, so you can wear it and not have it rubbing against the back of your heel.

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Start With Laps Around The House

Before you head outside, take a few laps around your house. Do laundry, vacuum, or dust with your new shoes on. Wearing your new running shoes around the house has several upsides.

  • You can notice any spots that rub and irritate your skin so that you can address them with bandages until they loosen.
  • Its possible to experiment with different socks to find the right ones for your new shoes.
  • If you discover that they dont work for some reason, you can probably still return them because they havent been outside!

Tip: It helps to wear them inside for a few days and increase the amount of time each day.

Running Shoe Guide : How To Break In Your New Running Shoes

How to Break in New Running Shoes | Running

Youve unboxed your new running shoes tick! Youve checked theyre the proper fit for your feet with our guide on What To Do When Your New Running Shoes Arrive tick!

Now, as excited as you are to dash straight to the pavement its important to slow down to make sure you have the best possible experience when the road is calling.

From the first time you lace up, to your first run, to clocking up serious mileage we talk you through the steps of breaking in your new running shoes to run happy and free of injury for the long haul.

We also highlight the benefits of shoe rotation, and the important part your old running shoes can play to make this transition as smooth and comfortable as possible as your muscles adapt to your new ride. With a little bit of time and tips from our running shoe experts, youll transform your new running shoes into your go-to running shoes to glide over the mileage ahead.

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Alternative Methods To Breaking Innew Brakes

The method described in this post is a commonand widely accepted method of breaking in new brakes. But it is not the onlyway to properly prepare your brake system after getting your brake pads and/orrotors replaced. The method you choose to break in your brakes may depend onyour location or the amount of time you want to spend on the process.

While details of the break-in process maychange, the underlying principles above still apply.

Should I Get New Running Shoes For The Marathon And If So

My shoes aren’t completely dead, but should I get new ones for the marathon anyway?

I farmed this one out to five experts including coaches, retailers, and the

shoe guide writer. I got my Saucony Guides the first week of September and hadnt been able to decide whether I needed new ones for the marathon – mine arent THAT old and running shoes are expensive and usually cost around $100.

I did end up buying some. If youre on the fence too, the below opinions should help you decide. Experts discuss whether you need to buy them, and the cutoff for breaking them in before the big day and how long you should try to break in a shoes thats giving you problems before you quit and switch brands.


This question is a good one that marathoners often ask me about the week before the big day. It is most often part of the final pre-marathon panic. In the quest to make sure everything is perfect for race day, runners will look to their shoes at some point. Unfortunately it’s often when the race is right around the corner. Which leads me to my first tip never purchase running shoes in a pressured state. A rushed decision is not usually a very good one. Try to plan ahead and get your marathon race-day shoes 2 weeks prior to the race. You should be lining up with around 20 to 40 miles on your trainers .


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First Of All Running Shoes Actually Do Break Down

Before we get into how to tell when your running shoes are circling the drain, its important to understand whats actually going on there with their breakdown. Yes, running shoe companies have a vested interest in encouraging you to fork over $100-plus every few months. But the idea that you need to replace your shoes regularly isnt just a marketing ploy, Robert Conenello, D.P.M., a sports podiatrist and founder of Orangetown Podiatry in Orangeburg, New York, tells SELF. Your running sneakers actually do break down over time, starting with the foam that cushions each collision with the ground.

When you run, you take an average of 160 to 200 steps per minute, each of which compresses your shoes in between the ground and the weight of your body, Brian Metzler, a dedicated shoe geek, tester, and the author of Kicksology: The Hype, Science, Culture & Cool of Running Shoes, tells SELF. This causes the midsolethe squishy part in between the shoes bottom and the fabric upperto break down.

Midsoles are made of foams with technical-sounding names like ethylene-vinyl acetate or polyurethane , which trap air in small cells to absorb the shock of each foot strike. Over time, the impact of running causes these cells to warp and flatten, Dr. Conenello says. Even if youre not using your shoes regularly, the foam still loses some of its shape and resiliency, or the ability to bounce back after its compressed.

How To Tell When Its Time To Replace Your Running Shoes

How to Break in New Running Shoes

Since shoes dont wilt, disappear, or come with a sell-by date, how do you know when its time to retire them? You can look for clues on your run or on the shoes themselves, and supplement with some tracking over time.

Chances are, youll be able to sense that your shoes have broken down before you can see that anythings amiss.

If you start to feel as though youre not getting the performance that you had before, or if youre starting to get new aches and pains, it might be time for a new pair, Dr. Conenello says. Anything from soreness in your heels to knee pain could signal the end of your sneakers blisters or chafing in new places could also be a sign. Many runners notice they have a type of ache that only appears when their shoes are close to their demise, whether thats shin splints or hip soreness, Metzler says.

Finally, you might also just notice that running feelsdifferent. When you get a new shoe, it feels light and lively and bouncy, Metzler says. Older pairs, meanwhile, lack the same spark or pizzazz. The shoe feels dead. And thats coming from that foam being worn out or compressed to the point that it cant be rejuvenated. As a result, your pace may slow even if youre expending the same amount of effort, making running more laborious and less, well, fun.

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New Versions Of Your Current Shoes

While it might technically have the same name, a new version of your current shoes is a different pair of shoes. Typically, running companies update their shoes once per year. Sometimes its cosmetic changes like color or design while other times its significant structural changes.

If your current shoe has been updated, take it out for a few trial runs to make sure that it doesnt cause pain or blisters even if it was just updated with cosmetic changes. Remember: its still a new pair of running shoes.

How Long Should You Break In Your Running Shoes

If your running shoes fit your feet properly and are the correct style for your feet, the break-in period should not be a very long one. They should be pretty comfortable on your first run, but you should remember that it would be unwise to take your new pair of shoes out on an endurance run straight from the box.

If your new pair of shoes are the same make or model as your previous pair, it is unlikely that you will need to break them in. Breaking in a pair of shoes is more about your feet than the shoes themselves, and you fit will already be accustomed to the stability and cushioning that the shoes provide.

Wearing shoes of the same model as your old pair will not cause any changes that may alter your stride and gait and cause problems while running. That being said, you should keep your first run in your new shoes quite relaxed rather than immediately taking them for a hard and fast run.

Generally, when buying a new pair of running shoes, you are looking for an upgrade or a change, and you will need to break in this new pair. You should keep your run shorter than usual to pinpoint all of the changes that come with your new shoes.

Before even running with your new shoes, walk around the house with them for a bit, which will help you notice any immediate issues. This is particularly handy if you purchased the shoes online and were not able to try them on before buying.

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Why Do You Need To Break Your Running Shoes Right

Breaking in new running shoes may sound tricky, but if you intend to skip this important stage, youll definitely set yourself up for trouble.

Let me explain.

Running in proper shoes that fit well is key for your comfort and healthand not just for your feet.

Ill-fitting shoes can cause pain and injury in your legs, knees, hips, all the way to your back. In serious cases, these may also alter your gait, which can lead to serious overuse injuries.

For example, lets talk about blisters, one of the most common issues caused by new running shoes.

Blisters are not only painful but can also become infected, which means time off the training wagon. They also make wearing most types of footwear unbearable.

Why Break In Brakes

How do you break in new running shoes?

Breaking in your brakes is important, becauseyour brake pads leave behind a layer of material, the transfer layer, on therotors due to the friction when braking. The initial break-in processestablishes an even deposition of the transfer layer on the rotors, by lettingthe brakes cool down while the car, and the rotors, are still in motion. Byestablishing this even transfer layer on the rotors, you are also ensuring thatthe brake pads dont wear unevenly.

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Tip #: Consider Using Duct Tape Or Talcum Powder

Like many of the other steps or tips to break in shoes, the use of duct tape or talcum powder primarily functions as a way to prevent blisters and maintain comfort while the footwear is stiff.

Talcum powder is also known as baby powder and can be found at stores throughout the country. Samuel Merritt University, among other sources, recommend covering the feet with the powder to decrease friction and moisture when trying out new shoes.

The duct tape and powder should be applied to key points on the foot where skin will repeatedly rub against the inside of the shoe. Some of the most common places are around the balls of the feet, the heel and ankle, or even the center of the foot.

Using duct tape or talcum powder while breaking in shoes can make the process more comfortable, and duct tape has the added benefit of stretching out parts of the shoe where friction will be common.

  • Imperial Leather Original Talcum Powder

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