If this is your first pair of Newton Running shoes, you will need time to strengthen bones, ligaments, muscles and tendons that may not have been as active with your previous running shoe. If your form and experience is more evolved, the strengthening period could be short. If you are new to running, it may take longer to adapt to Newton Running shoes. In both cases, you should take your time and be patient. You are transforming your running experience. You are on your way to running stronger and better.
- 1. Start Gently
- Start with just a few strides, focusing on good posture and an athletic position and continue with an efficient cadence of 170 to 190 steps/minute. Land and let your whole foot support your weight. This means allowing your heel to settle fully to the ground as your entire foot flattens after contact. Some touch first on the forefoot, some midfoot, and some on the heel. The important principle is not overreaching and landing closer to your center.
- 2. Go slowly
- Begin by running a short distance, and run slower than your normal pace – one mile, or no more than two, on your first run. Your body needs time to prepare itself and transition to this new experience. Increase mileage gradually.
- 3. Listen to Your Body
- Do not introduce speed, intensity and long distances until you have adjusted to the Newton shoes. If you feel unusual discomfort from running, immediately reduce intensity and volume. You may feel some soreness as you strengthen, just like going to the gym. If you feel pain, this is a sign you may be overdoing it and should back off or stop. See a physician if pain persists.