How do I break in my new running shoes?

Those shiny new running shoes are just begging to be taken for spin, but how do you do it so your body doesn't bite back with an injury?

This is most important when you change the model of your running shoes, and I learnt the hard way.

Here's a little detour from the main point of the article. Feel free to scroll down and skip this bit if you are short on time and want to get to the point.

I'd been in the same brand and model of running shoe for 5 or so years, each time going and buying the 'upgraded' version of this old faithful shoe. When I was shopping for my 8th pair of the same brand and model, I got distracted with the option of a more expensive shoe, but it was ON SALE, and it was my FAVOURITE COLOUR!

So I tried on 1 shoe of my old-faithful brand and model, and 1 shoe of the new, "more-expensive-but-on-sale" shoe. One felt 'normal' but the other felt 'new and exciting', and what harm could a shoe do anyway? I like trying new things, so I went against my feet and branched out to this different brand.

6 weeks later......you guessed it, I was injured. To be fair, it wasn't just because of the shoes, as I also had bad training and recovery habits, but it's an important story to help you avoid the same problem.

The moral of the story: ADJUST TO NEW SHOES GRADUALLY!

The Schedule

Here's the schedule to follow (based on 3 runs/week), if you're making a leap to a new pair of shoes. The more different the shoes, and the more distance you run, the slower you should make the change, so perhaps condsider spending 2 weeks at each of these schedules.

Week 1

Run 1: New shoes

Run 2: Old shoes

Run 3: Old shoes

Week 2 - Do not increase mileage, speed, or the amount of incline you run

Run 1: New shoes

Run 2: Old shoes

Run 3: New shoes

Week 3 - Do not increase mileage, speed, or the amount of incline you run

Run 1: Old shoes

Run 2: New shoes

Run 3: Old shoes

Week 4 - Do not increase mileage, speed, or the amount of incline you run

Run 1: New shoes

Run 2: Old shoes

Run 3: New shoes

Week 5 - Do not increase mileage, speed, or the amount of incline you run

Run 1: New shoes

Run 2: New shoes

Run 3: New shoes

Week 6

All runs in new shoes

If you've been running comfortably and pain free, you can now progress your training load by increasing your distance, speed or amount of incline.

Week 7

All runs in new shoes

If you start to feel any niggles, consider returning to the old shoes for one run, or an extra rest day with lots of extra stretching.

Week 8

All runs in new shoes

Happy running! Those old shoes are now gardening shoes

If you continue to feel the same niggle come up for more than a week or two, book in for Treatment, or a Running Assessment before that niggle becomes something more serious. Often all you need is a slight adjustment to your training schedule or habits to feel a WHOLE lot better.

You can BOOK ONLINE HERE

Aspire Physiotherapy SA

18 Partridge St Glenelg

8376 8816

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Aspire Physiotherapy SA

18 Partridge St Glenelg, Adelaide, SA 5045

8376 8816

Fax: +61 8 8219 0061

admin@aspirephysiotherapysa.com.au

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