How Should Running Shoes Fit

How Should Running Shoes Fit Recommended For You 2021

How Should Running Shoes Fit? Many of the problems and niggles we see in our shop revolve around the shoes that customers are wearing. Running shoes, especially those from the major high-street brands, began to take on a more common form, and people started to buy what they thought was normal.

Benefits of a proper fit

A good fit is beneficial for:

  • This provides a more comfortable running experience
  • Allows you to concentrate on your body and running enjoyment, not shoe performance
  • This gives you the motivation to keep training.
  • Reduces or eliminates the risk of bunions, calluses, blisters, and calluses.
  • It is easy to feel and see the benefits of a good fit. Sometimes, however, it can be difficult to see the negatives.

Holland says that a shoe can impact your ability to run if it is too tight. You may also experience strain in your feet, which can lead to decreased performance and indirect injury.

Running shoes that aren’t properly fitted can cause injury to your feet and legs. Lobkova explains that problems such as nerve impingement and tendonitis, heel pain or stress fractures, and nerve impingement and tendonitis can all occur weeks or months later when running shoes are not properly fitted.

Bshoe believes that proper sizing should be done and that a gait analysis should be performed to avoid any potential problems with running shoes.

Read also about How To Lace Dress Shoes

Benefits of a proper fit

How should running shoes fit?

1. Determine your shoe size

To ensure a perfect fit, the first step is to measure your feet.

Patrick Maloney MD, an orthopedic surgeon at Mercy Medical Center, explains that running shoe fit provides enough space for the feet to move freely within the shoe.

It is also important to measure your shoe width and length with your socks on. Also, make sure you wear the right type of shoes for running.

To ensure the proper length, you should allow at least 1/2 inch (or a thumb’s width) between your longest toes and the shoe’s ends. You can pinch the material on the top or sides of the shoe to get an idea of its width.

The running shoe size is usually half the size of your normal shoe.

After determining your shoe’s length and width, you can now try a running shoe about half a size larger than your regular shoe size.

Alice Holland, DPT of Stride Strong Physical Therapy, says that this allows for foot expansion after and during pounding the pavement.

2. Try on different shoes

The fun starts once the measurement is complete.

Now it’s time to test out different brands and types. Maloney says that this is the most important part of the process.

They will help you find the perfect fit and also assist you in choosing shoes that are appropriate for your foot alignment, running surface, and other factors.

Gait analysis is offered by some specialty running shoe shops and podiatry offices that are sports-oriented. This will tell you how much support your running shoes need in the middle foot.

Nelya Lobkova (DPM), says that the results from a gait analysis will help you decide which of the three types of running shoes to consider.

  • Neutral
  • Stability
  • Motion control

This will ensure that you get a running shoe that provides adequate support.

After narrowing down your search, you can run or jog in the shoes for a while. You will be able to determine if the shoes are responsive and how low they drop. This is also a good way to test their cushioning underneath your heels versus your feet.

Wear the socks that you will be running in, and make sure you bring any inserts if you have them. You can usually test the shoes in most stores.

Ensure they fit correctly

3. Ensure they fit correctly

Maloney says that a good fit is essential for allowing you to run and exercise at your best. Running shoes that are too large can damage your toes and cause injury to your toenails.

Holland states that the perfect fit will allow you to do the following while trying on the shoes.

Your toes need to have plenty of room to spread out.

Your toes should not feel tight or touch the ends of the shoe.

Your heel should be comfortably cupped in the back. This ensures your foot doesn’t slip from the back. You can buy inexpensive heel cups and lacing mechanisms to stop your heel from slipping if it is naturally narrow.

Holland points out that shoes shouldn’t change your foot angles in extremes of pronation or supination.

She says that subtalar neutral is what physical therapists prefer to see when they stand in shoes. This means the ankle is not too tilted to one side or the other.

How Do You Know If You are Wearing the Wrong Shoe?

Running shoes that are too small can lead to injury and pain. What are the signs you might be wearing the wrong size running shoes? You may have sore feet and shins when you run.

Your toes will hit the front of your shoe if your shoes are too small. Your toes will be sore and bruised. Comfortable shoes will allow your toes to move freely and allow them to bend with every step. Too narrow shoes can lead to painful blisters.

When you run, your toes shouldn’t rub against the shoes. If your shoes are difficult to take off, it is another sign they are too small. Your shoes should be easy to take off if they are not tied properly.

Are you experiencing pain or numbness at the top of your feet when you run? Shoes that are too tight can cause tingling sensations and pain by restricting blood flow to the feet.

Your heel can slip if your shoes are too large. You could get calluses or blisters on your heels. Blisters can also be caused by shoes that are too large or too narrow.

Shoes that are too large can cause your feet to slide against the shoe and the socks, creating friction and unnecessary pressure on your skin. Too large shoes can cause pain in your feet’ balls.

How Do You Know If You are Wearing the Wrong Shoe

A Few More Tips

You should ensure that you have the correct shoes. Running shoes should provide support for running and walking. Walking shoes, on the other hand, are not designed to support running.

Do not force your feet to wear shoes. Shoes that don’t fit your feet well will do more harm than good, even if they are expensive or of a high-quality brand.

Shoes that are too big or too tight for “breaking in” should not be purchased. Wearing the correct size shoe is key to preventing injury to your feet and ankles. You will have the best runs possible by wearing the right shoe.

  • A store that has a wide selection of shoes and a knowledgeable footwear fitter will be a good choice. An expert should be able to explain the subtleties of fitting, such as arch length and foot volume.
  • For the best experience, call ahead. Although you don’t have to make an appointment, it is a good idea to pick a quiet time of day and inquire about the best times for your footwear needs.
  • Your largest foot should be accommodated. Most feet are slightly different in size.
  • Your foot problems should be detailed. Fit specialists need to be able to identify everything about your feet, from bunions to hammertoes to temporary conditions like plantar fasciitis.
  • You should wear the socks that you will be running in. It’s important to fit your feet and socks.
  • Orthotics can be brought in if you have them. They will affect the fit of your shoes.
  • You should be fit at the end. You should be at your best when your feet are the largest. You can measure your feet by standing or running for the same amount of time as your running sessions.
  • Re-measure your shoe size every time you get a new pair of shoes. As you get older, your feet size changes. It is important to measure your feet every time you buy shoes. A weight loss, pregnancy, or surgery can all affect the size of your feet.
  • Pay attention to brand fits. Every brand has its own foot model or “last”, so it is easier to fit if you are close to the last. A footwear specialist can tell this, so it is important to have an in-store fitting session.


1. Is the fit of your shoes “almost” right?

These lacing techniques might just be what you need to tighten up your heel or loosen that tight spot for the perfect fit. For runners with large feet, a lace lock can be used to prevent slippage. An open-tie design is more suitable for runners who have high foot volumes and want a more comfortable running shoe.

2. Are your socks too thick?

Don’t wear thick socks when you get fitted for running shoes. The fit of your shoes can be affected by socks’ thickness. Consider how wearing thick socks in cold conditions or compression socks in summer might affect your comfort.

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3. Not sure what size foot you have?

Download our foot sizing chart and measure your feet at home. You should measure both your feet as they might not be equal in size. Also, make sure you buy the larger size plus one half-size longer! As you get older, your foot size may change, so make sure to measure again every year.

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4. Worried it would take some test runs to know if you like your new shoes?

We get it! We understand! That’s why we offer the Perfect Fit Guarantee. You’re ready to hit the road in your brand-new shoes. You can exchange your shoes within 60 days if they aren’t right for you.

Key takeaways

Talking to a specialist is the best way to find the perfect shoes for your running and other activities. They will be able to fit your foot and suggest several shoes for you.

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