Raise your hand if you’ve been a victim of this? We’ve all done it, promise. Running shoes should not be chosen based on colour, sale price or even the size you think you are (you’re generally half a size bigger). If you happen to have bought the wrong running shoes, don’t keep wearing them! You will only end up hurting yourself and “hate running”. Here’s how to know when to let the wrong shoes go…
1. You have to keep adjusting your running shoes
Look, running never feels amazing for the first couple kms. Your body takes a bit of time to warm up and find its rhythm. However, if you have to keep adjusting the shoe, retying the laces and in general trying to make the shoe feel “more comfortable” that is not ideal. If any part of your foot goes numb or there is chafing or if you develop “sore spots” the shoe most likely does not fit you the way it should.
2. Your running shoes never “break in”
There’s a theory that new running shoes need to be broken in. The truth is, running shoes are not like your sleek new stilettos. And you should not be okay with constant blistering. Your running shoes should be comfortable right away! However, they will be the most comfortable two to three weeks into owning them. That’s when the cushioning begins to respond and adapt to your foot strike pattern. The upper will also start to fit and flex to your foot.
READ MORE: 18 New Running Shoes To Help You Run Faster And Farther In 2024
3. There’s fraying on the inside heel
Early breakdown of the heel is an example of wearing the wrong size shoe. For example, your ankle keeps pushing out and causes friction on the run. You can try correct this by retying your shoelaces to provide greater support, preventing the heel and ankle from “escaping the shoe”.
4. Side wear and tear on your running shoes
If your shoe sole is still in great/newish condition, but the sides of the shoes start wearing through, it could mean you’re wearing the wrong size shoe. Often we measure by length, but width is also important and there are certain shoes better suited to wider or more narrow feet.
5. Black toenails
You should not be getting a black toenail or losing toenails for any distance under a marathon (even then, not cool).
What causes black toenails? When the tip of the nail bed repeatedly interacts with the front wall or top of the shoe it causes bruising. This leads to blistering and the nail lifting off the bed.
READ MORE: Maximise Your Runs With These Tips From The Pros
It’s not your running shoes, it’s your socks!
Lower-cut socks can also wear down the inside cushioning and material before their time, so consider higher-length socks if you start to notice the back of the shoe coming undone. Not wearing the right socks can also cause blisters.
How To Prevent Buying the Wrong Shoe
- Visit a proper running store (not just your local sports shop) and get your feet analysed before buying a pair of shoes.
- You need to check your gait, your arch, your foot size and whether you might have a pronation of sorts.
- Get the right shoe(s) for the type of running you’re doing. Some shoes are made for short, sharp running and others are designed for marathon distances. They give you different kinds of support and bounce.