Favourite running shoes worn out?

There’s nothing worse than your favourite running shoes finally coming to the end of their useful life.  In this blog we discuss how to break in new running shoes, and the benefits of rotating between multiple pairs of running shoes.

Breaking in Your New Running Shoes 

Breaking in your new running shoes properly is essential for a comfortable and enjoyable running experience. By gradually introducing your shoes, paying attention to your body, and allowing for natural adaptation, you can ensure a smooth transition and many miles of happy running in your new kicks. Happy running!

Gradual introduction

Avoid jumping straight into long runs or intense workouts with your new shoes. Begin by wearing them for short walks or easy runs to allow your feet to adjust to the fit and feel of the shoes.

Wear them around the house

Spend some time wearing your new shoes indoors to get accustomed to the fit and ensure they're comfortable. This allows you to identify any potential pressure points or areas of discomfort before hitting the pavement.

Start with short runs

Begin your running regimen with shorter distances in your new shoes. This allows your feet and the shoes to gradually adapt to each other without putting too much stress on your muscles and joints.

Pay attention to your body

Listen to your body and pay attention to any signs of discomfort or pain while breaking in your new shoes. If you experience rubbing, hot spots, or blisters, consider adjusting the lacing or trying different socks to alleviate pressure points.

Alternate with old shoes

If you have a pair of older, well-worn running shoes, consider alternating between them and your new shoes during the break-in period. This allows your feet to adjust gradually while minimizing the risk of overuse injuries.

Gradually increase mileage

As your feet become more accustomed to your new shoes, gradually increase the mileage and intensity of your runs. Pay attention to how your body responds and adjust your training accordingly to prevent overuse injuries.

Break them in naturally

Allow your new shoes to break in naturally over time. Avoid using heat or extreme measures to speed up the process, as this can compromise the integrity of the shoes and lead to premature wear and tear.

Listen to your feet

Ultimately, the best way to break in your new running shoes is to listen to your feet. If something doesn't feel right or if you experience persistent discomfort, don't hesitate to consult with a knowledgeable professional or consider trying a different pair of shoes.

Benefits of rotating between multiple pairs of running shoes

While it may seem counterintuitive, rotating between multiple pairs of running shoes can offer a myriad of benefits for runners of all levels. Incorporating shoe rotation into your training routine can offer numerous benefits for runners, including extended shoe lifespan, enhanced cushioning and support, reduced risk of overuse injuries, adaptation to different terrain, diverse running experiences, and injury prevention and recovery. Experiment with different pairs of running shoes and rotation schedules to find what works best for your unique needs and preferences.

Extended shoe lifespan

Rotating between multiple pairs of running shoes distributes the workload across different pairs, allowing each shoe to "rest" and regain its cushioning and support properties between runs. This reduces the overall wear and tear on each pair, extending their lifespan and durability.

Enhanced cushioning and support

Continuous use of the same pair of running shoes can lead to compression of the midsole foam and degradation of cushioning and support over time. By rotating between multiple pairs, you give each shoe ample time to recover, ensuring consistent cushioning and support throughout your training.

Reduced risk of overuse injuries

Overuse injuries such as shin splints, stress fractures, and tendonitis can occur when repetitive stress is placed on the same muscles, tendons, and ligaments. Rotating between different pairs of shoes can help alleviate this stress by varying the impact forces and biomechanical demands on your feet and lower limbs, reducing the risk of overuse injuries.

Adaptation to different terrain

If you run on a variety of surfaces, such as roads, trails, and tracks, rotating between specialized shoes designed for different terrains can enhance your performance and comfort. Trail running shoes provide extra traction and protection on rugged terrain, while road running shoes offer lightweight cushioning and responsiveness on paved surfaces.

Diverse running experiences

Each pair of running shoes has its unique characteristics, including cushioning level, drop, and fit. Rotating between multiple pairs allows you to experience different running sensations and adapt to varying terrain and weather conditions, keeping your runs exciting and engaging.

Injury prevention and recovery

If you're recovering from a running-related injury or returning to training after a period of rest, rotating between multiple pairs of shoes can help ease the transition and reduce the risk of reinjury. Gradually introducing different shoes with varying levels of cushioning and support can provide a gentler impact on your recovering tissues and promote a smoother return to running.

Personalized shoe rotation schedule

There's no one-size-fits-all approach to shoe rotation, as it depends on factors such as mileage, running frequency, terrain, and individual biomechanics. Experiment with different rotation schedules, such as rotating between two or three pairs throughout the week, or alternating between different models for long runs, speed workouts, and recovery runs.