How to Break in Your New Running Shoes

The Importance of Breaking in New Running Shoes

It can be daunting to think about breaking in your new running shoes. But, to run comfortably and have them last long, breaking them in is important, especially when trying a new brand or style. Simply put, adequately preparing your running shoes will prevent blisters, injuries, and discomfort, and allow your feet to adjust to a stiff shoe.

Before starting the break-in process, it's important to check that your running shoes fit properly. You should have a thumb width of space between the shoe and the big toe, the rest of the shoe should fit snugly and securely.

How to Break in Running Shoes

It’s important to note that properly breaking in new running shoes should take 2-3 weeks. However, this timeline depends on how deliberately you follow the Expert steps.

Step 1: Wear Them Around the House

Wear your shoes around the house all day for a week. If you are undecided about the shoes, this process will give you time to test and keep them clean so you can return them if needed. Your feet will begin to wear in and stretch the shoes for the perfect fit – while your feet and body get used to the feel and structure of them.

Step 2: Bend the Toe Box

Once you decide to keep your shoes it’s time to bend the toe box, the front part of the shoe where your toes rest. Bend the toe box a few times to crease the sole of the shoe, this will allow for a softer, more responsive running experience. Before picking up the pace, begin taking walks to establish the fit and feel during physical activity.

Step 3: Start Short Distance

After wearing your shoes around the house and taking walks, start with short runs. Transitioning into short-distance (20-30 minutes) runs will give you a feel for whether you need to continue breaking them in.

While running, monitor how your feet and body are feeling. If you are experiencing pain, blistering, or unusual discomfort, continue the breaking-in process.

Step 4: Return to Your Routine

If you’re feeling good on shorter runs and aren’t experiencing anything unusual, it’s time to ease into your regular running routine – start by slowly adding in long runs. Alternating with an old pair of running shoes can be beneficial while your feet are getting used to long distances.

More Helpful Tips

Make sure you have the right pair of running socks to go with your new shoes. Running socks can make the biggest difference on your journey by protecting your feet from blisters and other issues. Our Experts put together a guide on the best socks for runners, so you can find a pair to elevate your running experience.

If you’re unable to take 2-3 weeks to thoroughly break in your new running shoes, here are some tips to quickly break in your shoes.

Apply Heat

Using a hairdryer, heat the insides of your shoes for around 5 minutes. Then, put the shoes on and walk around the house in them until they cool completely. This may take a few rounds for the shoes to properly expand.

You can also wear thick socks, then put on your shoes, and aim the hairdryer at tight spots. Likewise, wear the shoes around until they cool completely.

Insert Ice

Fill resealable bags with water and place them inside the shoes. Put your shoes in the freezer overnight and allow the water to fully freeze and expand your shoes. Once you take your shoes out of the freezer, remove the ice, and wear them around the house until they are no longer cold.

Understanding how to properly break in running shoes is important for your well-being and the longevity of your shoes. If you’re looking for any additional help or information on this process, head into your local SCHEELS store and speak to a Footwear Expert!