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Breaking In Running Shoes

By Sara Butler

You should be replacing your running shoes every 300 to 500 miles. Yet, not all runners follow this guide because they dread one thing: breaking in new running shoes. Here's the thing, breaking in running shoes doesn't have to be difficult if you have the right shoe. Here's what you should know about breaking in your running shoes and how to find a pair that is comfortable.

Break In Time

Here's something really important you need to know: If you have shoes that fit your feet well, then there shouldn't be a break-in period. They should pretty much feel like shoes you've had forever from the first step.

If you have a brand of shoe you like and decide to try a new model, try doing a few short runs in them. They may feel different, but they shouldn't feel uncomfortable. If you develop discomfort, pain, or blisters, then they need to be returned. Most stores that specialize in running shoes will allow a return for a refund or store credit if you've only worn the shoes a few times.

The Problems

If you have a new pair of running shoes that are hurting you, it's probably because:

  • They don't fit right - Shoes that are too narrow or too small will cause blisters and discomfort. Remember, your feet tend to swell up and become larger when you run, so it's a good idea to buy shoes that are a size bigger than you normally wear. It may be wise to look for wider shoes, too, especially if you have blisters or rubbing.
  • You have the wrong type of shoe - It's not a bad idea to find a shoe store that specializes in running shoes so that you can have a gait analysis done in order to find the right shoe for you.
  • The shoes are the wrong model - Even if you like a particular brand of shoe, a different model than what you've had in the past may not work. Models have different shapes, different sized toe boxes, and some more volume. These variances are small but may make a big difference in how the shoes feel on your feet.

Finding the right running shoe is important. After all, you need something that is comfortable but also offers the right kind of support for your whole body as you run. If you get a new pair of shoes and they don't feel right, don't try to work to break them in. Instead, stop using them and get a pair that feels better.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Renton, Wash.

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