How to Break In Running Shoes: Achieving Maximum Comfort
September 17, 2024
Your new running shoes have just arrived! They look fresh, the midsole cushioning feels bouncy, the outsole tread is ready for anything. So, you’re almost certainly going to want to take them out for a ride as soon as possible.
But before you go for your first session, it’s important to know how to break in new running shoes. Although modern running shoes use advanced designs and technical materials which mean they’re often comfortable from the first wear, it’s still a good idea to spend some time breaking them in.
Breaking running shoes in will mean you’re less likely to experience discomfort, you’ll get more enjoyment from your new footwear, and it could potentially save you money if it turns out that they aren’t right for you.
In this guide, you’ll learn everything you need to know about how to break in new running shoes.
What do we mean by breaking running shoes in?
All running shoes are built to a standardised shape for different foot sizes. However, everyone has slightly different shaped feet, weight and ways of running. And this is why you need to ‘break in’ running shoes. Breaking in a pair of shoes is about making the materials a little softer so they’re adjusted to the specific shape of your feet.
Compare the shape of your old running shoes with your new pair to see the difference. The upper of your old pair will have moulded to the shape of your foot, while the new pair will have a less ‘fitted’ shape. Similarly, when you look inside your old shoes, there will be grooves matching up to your feet. Breaking running shoes in is about starting this process towards making the shoes fit your feet more comfortably.
Why should you break in new running shoes?
While it might be tempting to take your new shoes out on a long run straight away, setting aside some time to break them in is definitely worth your while. Breaking in new running shoes will mean you:
Avoid discomfort
The materials in all new running shoes will be relatively rigid when you first put them on. This means they’re more likely to rub and cause discomfort - and may cause minor foot problems such as blisters, corns, calluses, swelling and heat rash. By breaking the shoes in gradually, they’ll become softer and more flexible over time, meaning you avoid these issues.
Reduce injury risk
The soles of your new running shoes will be stiffer than your old pair. One study comparing new and old running shoes found that people in new shoes experienced more pressure on the sole of the foot - and this can cause injuries. The researchers recommended that people should ‘wear in’ new running shoes gradually to avoid this issue.
And it’s not just about foot strain either. When you run, your entire body is engaged and will need to adjust to the new footwear. Your new shoes might have a springier sole, a lower or higher profile, or a different weight to your previous pair. This means the rest of your body needs to max small adjustments when running in them. Giving yourself time to break your new shoes in will mean you avoid potential overuse injuries as your body adapts.
Save money
Gradually breaking in new running shoes means you’ll quickly notice if they’re too narrow, too rigid, or not right for your feet in some other way. So long as they are not damaged, then you may be able to return them for a refund or exchange. On the other hand, if you immediately take them out for a long outdoor run then discover they’re the wrong fit, they could become stained or damaged - which may make returns harder.
Suggested: How to keep your running shoes clean
Do you need to break in running shoes you’ve worn before?
If your new running shoes are identical to (or an upgraded version of) a running shoe you’ve previously owned, then the breaking in period will be more straightforward. You will already know the running shoe works for you, so there’s little risk of the shoe being uncomfortable or a poor fit. That being said, the materials in the new shoe will still be rigid to start with, so they will be more likely to rub - at least to begin with.
How do you know if a new running shoe isn’t right for you?
Whether you bought your new running shoes online or in a store, you might not have had much opportunity to try them on to see how they feel. Now, as mentioned above, all new running shoes will be a bit more rigid than your old footwear - this is totally normal and will go away as you break them in.
However, there are a few signs that a shoe just isn’t right for you. It would be better to return them for a different pair if you notice:
You can feel your toes pressing against the end of the shoe when you walk or run.
The shoe doesn’t feel wide enough - your feet visibly bulge against the upper.
The shoes are too wide - your feet can move side to side. This is particularly an issue if you feel it around the heel.
It’s the wrong type of running shoe for you. This is more of an issue if you overpronate or underpronate - a neutral running shoe will not offer the support you need.
Keep learning: How should running shoes fit?
How to break in running shoes: 8 ideas for comfort
Unsure how to break in your trainers? We’ve described eight of the best ways to break in new running shoes so you can get maximum enjoyment from them.
1. Wear them in at home
If you've just bought some new shoes at a running shop or received them in the post, it’s natural to want to wear them out right away. Nevertheless, it’s a really good idea to start breaking them in at home while doing regular activities (cooking, hoovering, walking from room to room). This means you’ll notice any pinch points, rubbing or discomfort that could be a sign that they’re the wrong fit for you. If you wear them for a few hours around the house, they will still be clean and it’ll therefore be easier to return them if they’re not right for you.
2. Try them out on a treadmill
If you’re not 100% sure about the shoes, it’s a good idea to try them on a treadmill for a short run - say 10-15 minutes. Again, the idea here is for you to test the shoes out before taking them outside. The shoes are more likely to pick up stains and the tread can get damaged when running outdoors, and that will make it harder to return them.
3. Slow and easy runs
When you’re breaking in new running shoes, make your first few sessions relatively slow, short and easy. The aim is to give your feet and the rest of your body time to adjust to the new shoes. Even if they’re identical to a model you’ve previously owned, the cushioning of the new shoes will be more responsive, and the uppers more rigid. By taking them on easy runs, your body will have time to adjust.
4. Wear the correct socks
It’s always a good idea to run in proper running socks, but especially so if you’re breaking in new running shoes. Sports socks made from polyester and nylon blends will wick sweat which helps prevent moisture build up and rubbing - and reduce the risk of blisters. Running socks also offer additional cushioning on the sole, which will give your feet more cushioning while the shoe’s sole is initially more rigid.
5. Alternate with your old running shoes
If you have a strict training schedule then you could try alternating with your old pair when breaking in running shoes. For longer, tougher runs, use the old pair which your body is used to and which are already well broken in. For shorter and easier runs, use the new pair. This means you avoid a sudden dip in training.
Read more: When to replace your running shoes
6. Try flexing the shoe
Flexing your running shoes can help to break them in. Gently bending them can help adapt them to the arches of your feet. It’s important to avoid applying too much force or pulling the shoes in unnatural directions - since this could cause damage.
Hold the heel of your running shoe in one hand and the toebox (front end) in the other.
Gently bend the shoe up and down.
You can also try very gentle side to side twists.
7. Use heat for breaking in running shoes with stiff soles
If you find the soles of your running shoes are especially stiff, then applying heat can make the materials more flexible and can loosen up tight spots.
NOTE: We would NOT usually recommend using this technique on a new pair of ASICS running shoes. Our shoes are built using special glues, plastics, rubber and other materials which, while hardwearing, aren’t designed to be exposed to high temperatures.
That being said, you might consider using heat to break in running shoes in an emergency. For example, if you have a marathon in a couple of days’ time and have lost your regular pair of trainers, heat can provide a fast track method for breaking shoes in.
Take the shoes on a short run and take note of any tight spots.
Get a hair dryer and put it on the highest setting.
Hold the hair dryer around 6 inches away from the shoe and wave it back and forth for a couple of minutes to help make the soles more flexible.
8. Use ice for breaking in running shoes in with tight uppers
If you find the uppers of your running shoes are too tight, using ice can help to stretch them so they’re a more comfortable fit.
Again, we would not generally recommend using this method with a new pair of ASICS running shoes as it could damage the materials in the uppers. But it can be helpful in an emergency.
Pour water into two freezer bags. You’ll want them about half-full.
Seal the bags.
Push a bag into each shoe so that it fills out the contours of the inner shoe.
Place the shoes inside another bag, then place them upright in a freezer for at least three hours.
Unlike most other substances, water expands as it freezes. This means the water will stretch the uppers of the shoes out.
Remove the shoes from the freezer, and allow the ice to defrost until you can easily remove the bag from the shoes.
Tips: How to make your running shoes last longer
How long does it take to break in running shoes?
Everyone is different, but it typically takes between two and four weeks to break in a new pair of running shoes so that they feel entirely comfortable. They will gradually adjust to the shape of your foot and the materials will slowly soften in that time. If you wear them more often, they’ll break in faster.
There are a couple of factors that will affect how quickly you can expect to break in new running shoes:
Pronation: Generally speaking, neutral running shoes are quicker to break in than supportive running shoes. The soles of neutral running shoes are lighter and more flexible.
Your weight: The heavier you are, the more force comes down through your shoes when running. This means the materials will ‘soften up’ faster.
Breaking in new running shoes before a marathon
If you have a marathon or another kind of distance event coming up, you might want to wear new running shoes. During marathon training, you can easily clock up several hundred miles and, over the course of a few months, this will reduce the responsiveness and cushioning in your trainers. Wearing newer shoes for the race itself will give you an extra ‘bounce’.
If you decide to buy new shoes for your race, make sure they are as similar as possible to the older pair. Ideally they should be the same brand and year, but if that’s not possible get the next year’s shoe. For example, if you’ve trained in GEL-NIMBUS™ 25 shoes, opt for a pair of GEL-NIMBUS 26 for the race (rather than something different like a GEL-CUMULUS™).
Don’t simply wear your new trainers on race day without breaking them in either. Instead, try alternating with your old shoes in the final training runs before the marathon. As described above, you could use your new shoes on shorter runs and the older pair for longer runs.
Suggested: Finding the right shoes for a marathon
Breaking in running shoes with confidence
By knowing how to break in running shoes, you’ll be able to wear your new footwear while avoiding injuries, discomfort, or delays to your training. And that means you can get maximum enjoyment from your new shoes even sooner.