How to Break in New Running Sneakers

Before you set out on a long run, break in your new sneakers, or you'll be setting yourself up for foot pain.

Whether you're an amateur runner or a professional athlete who competes in marathons, your sneakers won't last forever. A good pair of running sneakers is essential to the success of any runner. Your sneakers should offer you adequate protection, and they should be comfortable each time your foot strikes the ground. However, you can't just put on new running sneakers and expect your run to be perfect. To avoid painful blisters and sore feet and ankles, you need to break in your new running sneakers correctly.

Things You'll Need

• Running sneakers

Instructions

1. Wear your new running sneakers around the house for a few days before you go on your first run with them. If you wear your new sneakers and immediately take off on a 10-mile run, you may end up with uncomfortable blisters and other foot problems. Like with any other shoe, to break in your new running sneakers, you should walk in them for two or three days. Wear them when you're doing errands or just walking around the neighborhood. If your workplace has a casual dress policy, wear them there. This will help break the sneakers in and will make your first run more comfortable.

2. Take short runs in your new running sneakers. After you've walked around your new running sneakers for a few days, go on a short run with them. If you normally run 6 miles a day, run only 3 miles with your new running sneakers. Gradually increase the mileage of your runs in the new sneakers. In time, your sneakers will feel more comfortable with each run.

3. Alternate runs between wearing your old running sneakers and the new ones. This allows you feel the difference between the two pairs, and it helps you avoid injury.

4. Break in your new running shoes at least two weeks before you run a marathon or other long race. A particularly long running event can be uncomfortable in new running sneakers that you haven't broken in yet.

Tips & Warnings

• If you're a professional runner, keep track of your mileage. Your favorite pair of running sneakers won't last forever. You should replace your running sneakers every 250 to 500 miles. If you run an average of 20 miles each week, replace your running shoes every three to six months.

• Buy running sneakers that fit you. No matter how much preparation and breaking in you do, if the running sneakers do not fit properly, you will end up with foot problems. Go to a store that specializes in running sneakers. A trained salesperson should be able to give you the right recommendation for your gait and running habits.

References

• CNN Health: Get Expert Help in Fitting Running Shoes
• The Run Around: Buying and Breaking in New Running Shoes
• New York Times: For Running Shoes, It's Fit First and Price Last