How to break in new running shoes

Finding the perfect pair of running shoes and breaking them in can take quite a bit of time and effort. So, it makes sense that it can feel overwhelming—and perhaps annoying—when the time comes to replace them. The average running shoe generally lasts between 300 and 500 miles, Carol Mack, DPT, CSCS, previously told Nike. And if you notice blisters on your feet or uneven wear patterns on the soles of your sneakers, it isn't a bad idea to trade in your kicks sooner.

Once you've found a new pair of running shoes, it's time for the challenging part: helping your feet adapt to them. Wondering how to get started? Read on for step-by-step instructions on how to break in new running shoes and expert-backed advice for making the process as seamless—and painless—as possible.

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You know by now that it's important to break in your new shoes before logging any serious mileage. But how exactly should you go about it—and how long does it take to break in running shoes? According to Bruce Pinker, DPM, a board-certified podiatrist and foot surgeon, new shoes should be sufficiently broken in after about 5 to 10 miles of wear, give or take. "It's not the same for everyone. The condition of one's feet, as well as the footwear construction, need to be considered", Pinker says.

"Nike running sneakers tend to be crafted from softer materials and have a good amount of flexibility, so the break-in period is minimal—as little as two or three runs", Campbell says. However, it's always best to follow a more formal break-in process, which may vary from person to person. Runners with foot conditions like plantar fasciitis, for example, may need to spend additional time in their shoes before they're sufficiently broken in. While those without any foot concerns who are breaking in shoes with a flexible construction may require less time, Pinker explains.

Here are the steps you should take during the first handful of miles to help your feet start feeling at home in your new kicks:

Go about your daily routine at home while wearing your new shoes, and gradually increase the time you spend wearing them, Fortune suggests. Start with an hour or two and work your way up to wearing them for longer stretches of time. This slow transition will help you break in your sneakers while keeping the soles clean in case you decide they're not for you and you need to return them.

This step, which should last about a week, is especially important if you purchase the shoes online without trying them on first. If you develop blisters, feel pain or discomfort, or your foot continuously slips out of the shoe, return them. Nike will issue a refund or store credit for sneakers that don't have major signs of wear.

Overall, breaking in new running shoes should be straightforward and painless. But sometimes, questions come up along the way. These tips and tricks may prove helpful:

"The fit of a running shoe should not be distracting and should feel like an extension of your foot", Campbell says. If your shoes cause blisters, pinch your toes or feel too tight in the heel, they might not be the right size or shoe type for you. "A shoe that's the correct size should have 1cm (approx.) of space between the longest toe and the end of the shoe and should fit snugly width-wise but not feel tight", Pinker says. If your shoe is too small, return it. It's always better to opt for a larger running shoe if you fall somewhere between sizes.