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Ensure your new running shoes are broken in and race-day-ready

You have an upcoming triathlon and all your running shoes need to be retired or are on the verge. So of course you’re ready for a new pair. Or two! There’s plenty of advice that can help you find what’s right for you if you don’t know exactly what you want. They’ll take care of you. Don’t start running in them right away. You’ll need to break in your new running shoes, even if they’re the same version as your old pair. This is a vital step that can make your future runs more comfortable and reduce the chance of injury. Utilize the 3 tips below to properly break in your new running shoes. They’ll get you race-day-ready and you’ll be more comfortable on the run.

#1 – Take the walk, then run approach

Give yourself plenty of time to break in your new shoes.

Don’t rush the breaking-in process. Your feet need time to adjust to your new running shoes and vice versa, your shoes have to adjust to your feet. Lace your shoes how you want them. Walk or lightly jog in them for a few days. If you’ve switched brands or tried a different style, add another day or two to ensure they’re the right fit. This gives your new running shoes and feet a chance to adjust to each other. During this time period, feel free to increase the amount of time spent walking or lightly jogging. If everything checks out then you’re good to increase your mileage! Ideally, you’ll break in your new running shoes within 4-7 days. 

#2 – Wear running socks

Wear running socks during the break-in process so you get a precise idea of how everything feels. When walking or lightly jogging, make sure everything fits and nothing on the shoe rubs uncomfortably. Nobody wants to get blisters or have a part of the shoe rub your skin raw during a run. If your old shoes are wearing out, chances are some of your socks are too. Look for signs like the material getting thinner or holes in the toes. 

#3 – Keep your old pair

Increase your mileage once your shoes are broken in.

You know it’s time for new running shoes when you reach a certain mileage, experience lower-body pain, or the shoe doesn’t respond like it once did. But don’t get rid of your older shoes just yet, they might have some mileage left on them. Keep running in your current pair while you break in your new kicks. Once the new pair is ready to go, alternate what you wear during your runs if your older pair isn’t quite ready for retirement. If they have some more life they can extend the life of your new pair. Once the older shoes have hit their mileage give them a new life as yard work shoes and what you wear when walking your dog.

Once you get used to your new running shoes you’ll notice the difference! Your run will feel more comfortable, the shoe’s responsiveness will be evident, and the new cushioning will reduce the impact on your joints, muscles, and bones. Make sure you give yourself plenty of time to break in your new running shoes before race day. After all, you bought them for the event and you’ll want to show them off!