How Should Running Shoes Fit? Tips for Selecting the Right Pair

How Should Running Shoes Fit?

Your running shoes must fit your feet correctly in three key areas: 

• Toe box: You need about half an inch (roughly a thumb's width) of space between your toes and the front of the shoe— and the toe box must be roomy enough so you can wiggle your toes. This allows for your feet to expand while running. 
• Midsole: Your shoe should feel comfortably snug, but it should not feel tight or cause your foot to feel squeezed. Sometimes, relacing is all the adjustment you need for a proper midsole fit. 
• Heel: A correct heel fit means your heel stays snugly planted in the heel cup and doesn't shift around, slide up or pop out of your shoe. 

Signs Your Running Shoes Are Too Big

Here are some indications that your running shoes are too big: 

• Sliding or shifting: If you can feel your heel slide up and down or the front portion of your foot slide or shift around, your shoes are too big or too wide. 
• Blisters: Blisters happen when your foot moves around within your shoe. Blisters on the ball of the foot are a sign your shoe is too wide. Blisters on the heel might mean you need a style with a narrower heel cup—although a different lacing method, called a runner's loop or a heel lock, can also give you a snugger heel fit. 

Signs Your Running Shoes Are Too Small

If your running shoes are too small, you're likely to notice: 

• Rubbing: Properly fitting shoes shouldn't rub anywhere. If you can feel the tops of your toes or the ends of your toes rubbing, you need a larger size. Even if just your pinky toe rubs, you need a wider toe box—and if you have bunions, you likely need a roomier toe box. 
• Numbness or Tingling: Especially if you have these sensations in your toes, it's a sign that your shoes are too short and/or too narrow. 
• Toe Blisters: Blisters on the tops of your toes or between your toes are another sure sign that your shoes are too small. 

How to Find the Right Fit 

The right fit starts with accurate measurements. Even if you think you know your shoe size, whenever you're buying a new pair of running shoes it's always best to measure for both length and width and then test them out. 

Always Measure Your Feet

The size of your feet can change over time, and pregnancy can cause permanent changes to foot structure and length.(1) It's best to get your feet measured in store by a professional, especially if you require a wide or narrow size. If that's not possible, use a reliable method for determining your shoe size and selecting styles that fit you comfortably.(2)

How to Measure Your Feet

While professional measuring is recommended, here's a do-it-yourself method: 

1. While standing on a piece of paper, trace the outlines of both feet. (Wear the same socks you'll wear with your running shoes and measure at the end of the day, when your feet are biggest).(3) 
2. Measure the length and width of the outline at its longest and widest parts respectively. 
3. Using the measurements of whichever foot is larger (they usually vary a bit in size), use a shoe size chart to determine your correct size and width. 

Test Your Running Shoes

When trying on running shoes, whether in store or at home, start with a thorough test indoors. Walk around, jog in place, wiggle your toes and deeply flex the toe box. Wear them around inside before you take them out for a run, so they'll be easier to return if they're not a good fit. 

Additional Tips for Buying Running Shoes

Besides ensuring that you have a proper fit, remember the following. 

• Buy Shoes for the Activity: Consider how you'll use your shoes, whether it's  long-distance running on pavement or trail running on dirt or grass paths. This will affect how much cushioning you'll need and if you might prefer the features of trail runners versus street-running shoes. 
• No Breaking in Needed: Unlike many leather shoes or dress shoes that require a breaking-in period, running shoes should feel completely comfortable from the very first wearing. (So, if the toe box feels too tight when you try on the running shoe, know that it won't stretch out over time. Choose a style with a larger toe box.) 
• Different Brands Offer Different Fits: Styles and fits vary by brand, so try on a few different brands—and expect that you may be one size with one company and a different size with another. Some shoe styles or brands tend to run a half-size larger than the average fit for most consumers, and that is often noted on a retailer's website. 
• The 'Half-Size Bigger' Question: Remember that for running shoes, you need about half an inch of space between your toes and the front of the shoe. It's possible that your running-shoe size may be a half-size or so bigger than your dress shoe size. In any case, get an accurate measurement and follow the fit guidelines for running shoes. Whatever size provides the proper fit is your size for that particular brand and style. 
• Alternate Your Running Shoes: You want your running shoes to last as long as possible, so switching between a few pairs is a smart practice. Many runners save their newest pair for dry weather and wear older shoes for wet weather or trail running. 

For your comfort and the health of your feet, it's worth investing some time to get running shoes that fit you properly. How should running shoes fit? One sure sign that you've got an ideal fit is that you don't feel them or even think about them while you run. Great fitting shoes allow you to simply enjoy your run. 

CITATIONS

1. "Pregnancy Leads to Lasting Changes in Foot Structure," National Institutes of Health, National Library of Medicine, National Center for Biotechnology Information. Accessed March 21, 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3596423/
2. "Choosing the Right Shoes for Comfort," UC San Diego Health Library. Accessed March 21, 2022. https://myhealth.ucsd.edu/RelatedItems/3,40049
3. "10 tips for finding the right shoes," Harvard Health Publishing, Harvard Medical School. Accessed March 21, 2022. https://www.health.harvard.edu/staying-healthy/10-tips-for-finding-the-right-shoes