Breaking in your running shoes: How to achieve maximum comfort

Your new running shoes have arrived! They look fantastic, the cushioned midsole provides perfect shock absorption, and the outsole is ready for anything. You'll definitely want to take them for a spin as soon as possible.

But before you do your first workout, it's important to know how to break in new running shoes. Even though modern running shoes are often comfortable right from the first wear thanks to their modern design and innovative materials, you should still allow some time for them to break in.

Breaking in your running shoes reduces discomfort, allows you to enjoy your new shoes more, and may even save you money if they turn out not to be right for you.

This guide tells you everything you need to know about breaking in new running shoes.

What does it mean to break in running shoes?

Every running shoe is built according to a standardized mold for different foot sizes. However, everyone has slightly different foot shapes, a different weight, and a different running style. That's precisely why running shoes need to be "broken in." This involves softening the materials a little so they adapt to the specific shape of your feet.

To see the difference, compare the shape of your old running shoes with that of your new pair. The upper of your old pair has molded to the shape of your foot, while the new pair is less "molded." And if you look inside your old shoes, you'll notice that the indentations in the soles conform to your feet. This process is initiated when running shoes are broken in, so that the shoes fit your feet better.

Why should you break in new running shoes?

Even though it might be tempting to go for a long run right away in your new shoes, you should take some time to get used to them. Breaking in new running shoes offers the following advantages:

Avoidance of discomfort

The materials used in new running shoes are relatively stiff when you first put them on. This can make them more prone to rubbing and discomfort, potentially causing minor foot problems like blisters, corns, calluses, swelling, and heat rash. However, as you gradually break them in, they will soften and become more flexible over time, helping you avoid these issues.

Lower risk of injury

The soles of your new running shoes will also be stiffer than those of your old pair. comparing new and old running shoes showed that new shoes exert more pressure on the soles of the feet, which can lead to injuries. The researchers recommended breaking in new running shoes gradually to avoid this problem.

And it's not just about the strain on your feet. When you run, your whole body is engaged and needs time to adjust to new footwear. Perhaps your new shoes have a more springy sole, a lower or higher profile, or a different weight than your previous pair. This means the rest of your body has to make small adjustments. Taking the time to break in your new shoes will help you avoid potential overuse injuries, as your body will have time to adapt.

Money savings

If you break in new running shoes slowly, you'll quickly notice if they're too tight, too stiff, or otherwise unsuitable for your feet. Provided they're undamaged, you can return them for a refund or exchange. However, if you immediately go for a long run outdoors in them and then find they don't fit, they may have stains or damage, which can make a return more difficult.

Recommendation:

Do you need to break in running shoes that have already been worn?

If your new running shoes are identical to or an improved version of your previous running shoes, the break-in period is simpler. Since you already know the shoe fits you, the risk of it being uncomfortable or having a poor fit is low. However, the materials of the new shoe will still be stiff at first, which is why they will likely cause more friction initially.

How do you know if a new running shoe isn't right for you?

Regardless of whether you bought your new running shoes online or in a store, you may not have had a chance to try them on to see how they feel. As mentioned before, new running shoes will feel a bit stiffer than your old ones – this is perfectly normal and will disappear once you've broken them in.

However, there are a few signs that a shoe simply isn't right for you. If you notice any of the following, you should probably exchange them for a different pair:

When walking or running, your toes press against the tip of your shoe.
The shoe doesn't feel wide enough, and your feet visibly arch against the upper material.
The shoes are too wide and your feet move from side to side. This is especially a problem at the heel.
This is the wrong type of running shoe for you. This is especially problematic if you – a neutral running shoe won't provide the necessary support.

Breaking in running shoes: 8 ideas for faster comfort

Don't know how to properly break in your running shoes? We've described the eight best methods for breaking in new running shoes so you can get the most out of them.

1. Run them at home

If you've bought new shoes in a sports shop or online, you'll naturally want to try them on right away. However, it's advisable to break them in at home first while doing normal activities like cooking, vacuuming, or moving from room to room. This way, you can identify any pressure points, chafing, or other issues that might indicate the shoes aren't right for you. Wearing them around the house for just a few hours will keep them clean, making it easier to return them if they don't suit you.

2. Try them out on a treadmill

If you're not 100% sure, you can try the shoes out for a short 10-15 minute test run on the treadmill. Again, the idea is to test the shoes before wearing them outside. Running outdoors can make the shoes dirtier and damage the tread, which would make a return more difficult.

3. Slow and easy runs

When breaking in new running shoes, you should make your first runs relatively slow, short, and easy. This gives your feet, and the rest of your body, time to get used to the new shoes. Even if they are the exact same model as your previous shoes, the cushioning of the new shoes will be more elastic and the upper material stiffer. Wearing them initially for easy runs gives your body time to adapt.

4. Wear the right socks

You should always wear , but especially when breaking in new running shoes. Sports socks made from polyester and nylon blends wick away sweat, preventing moisture buildup and friction, thus reducing the risk of blisters. Running socks also offer extra cushioning on the sole, providing more support for your feet when the shoe's sole is still a bit stiff at first.

5. Continue wearing your old running shoes alternately.

If you have a strict training plan, you could try alternating between your old and new running shoes while breaking them in. Wear your old pair, which your body is used to and which is already well broken in, for longer, more demanding runs. Wear your new pair for shorter and easier runs. This way, you can avoid a sudden drop in your training performance.

6. Widen your shoes

Stretching your running shoes can help with the break-in period. By gently bending them, you can adjust them to the shape of your arches. It's important not to use too much force or pull the shoes unnaturally in the wrong direction, as this could cause damage.

Hold the heel of your running shoe in one hand and the toe box, i.e. the front end, in the other.
Gently bend the shoe up and down.
You can also easily turn it from side to side.

7. Use heat to soften running shoes with stiff soles.

If the soles of your running shoes are particularly stiff, applying heat can make the material more flexible and loosen any stiff areas.

NOTE: We do NOT recommend this procedure for a new pair of ASICS running shoes. Our shoes are made with special adhesives, plastics, rubber, and other materials that, while durable, are not designed for high temperatures.

However, in an emergency, you could also use heat to break in running shoes. For example, if you have a marathon coming up in a few days and have lost your normal running shoes, you can quickly make them ready to run using heat.

Take a short run in the shoes and note where they are tight or pinch.
Set a hairdryer to the highest setting.
Hold the hairdryer about 15 cm away from the shoe and move it back and forth for a few minutes to make the soles more flexible.

8. Stretch running shoes with rigid uppers with ice

If the upper material of your running shoes is too tight, you can stretch it with ice to make the shoes fit better.

We wouldn't recommend this method for a new pair of ASICS running shoes either, as it could damage the upper material. However, this approach can be helpful in an emergency.

Fill two freezer bags with water until they are about half full.
Seal the bags.
Place one bag inside each shoe so that it fills the inside of the shoe.
Pack the shoes in another bag and then place them upright in the freezer for at least three hours.
Unlike most other substances, water expands when it freezes. This causes the upper material of the shoes to stretch.
Take the shoes out of the freezer and let the ice thaw until you can easily remove the bag from the shoes.

More tips:

How long does it take to break in running shoes?

This varies from person to person, but it usually takes between two and four weeks for a new pair of running shoes to become completely broken in and feel comfortable all around. The shoes gradually adapt to the shape of your foot, and the materials soften over time. The more you wear them, the faster they will break in.

These factors can influence the break-in period for new running shoes:

Pronation: Neutral running shoes generally break in faster than specialized stability shoes. The soles of neutral running shoes are lighter and more flexible.
Your weight: The heavier you are, the greater the force transferred to your shoes when you run. This causes the materials to soften more quickly.

Breaking in new running shoes before a marathon

Perhaps you'd like to wear your new running shoes in a marathon or other long-distance race. When training for a marathon, you can easily cover several hundred kilometers, which over a few months affects the elasticity and cushioning of your shoes. Wearing newer shoes in the race will therefore give you an extra boost.

However, if you're buying new shoes for a race, you should make sure they're as similar as possible to your old pair. Ideally, they should be the same brand and from the same year, or at least the following year's model. For example, if you've been training in the , you should choose the GEL-NIMBUS 26 for the race rather than the .

Don't just put on your new running shoes on race day without breaking them in first. Instead, alternate between them and your old shoes during your final training runs before the marathon. As mentioned before, you could, for example, use the new shoes for shorter runs and the older pair for longer ones.

Recommendation:

Break in your running shoes safely

If you know how to properly break in your running shoes, you can wear your new shoes without injuries, pain, or training setbacks. And that means you can enjoy your new shoes to the fullest even sooner.