How Should Running Shoes Fit?

Finding the right running shoes and making sure that they fit is essential to prevent injury.

However, if you’ve never owned a pair of running shoes before, you might be curious to know: How should running shoes fit?

In this article, I will cover how running shoes should fit. So, when you’re trying on a pair of running shoes, you have a better idea of how they should feel on your feet.

Let’s get started.

How Should Running Shoes Fit?

If you’re in the market for a pair of running shoes, but aren’t sure how they are supposed to fit, you’ve come to the right place. 

Choosing the right size running shoes isn’t super complicated. However, there are a few steps to take to ensure that they are fitting your feet as they should be.

Determine Which Size Shoe To Get 

Well-fitting running shoes should feel almost like they’re not there! You should have a thumb width of space between the end of your longest toe and the end of the shoe and have room for your toes to spread.

When choosing the width, you should be able to pinch some material at the sides or top of the shoe.There should always be enough support so that the foot is not moving or sliding within the shoe.

When running, your feet swell. Bearing this in mind, you need to ensure that you have enough room in your running shoes for your feet to expand when they get warm. You also need to make sure that there’s enough room for you to be able to move your feet inside the shoes.

Running shoe size is typically a half size larger than your typical shoe size.

Try On A Variety Of Different Shoes

You will need to make sure that you try on several brands and types of running shoes.

In addition to making sure you have the right fit, they’ll help you choose shoes that consider your foot alignment, planned mileage, running surface, and other variables that contribute to which shoes you should wear.

Make Sure That They Fit Properly

As we are used to wearing tight fitting shoes in a variety of social situations, it can be difficult to gauge whether running shoes are too snug on your feet. However, there is a super simple test that will help determine if they aren’t the right fit for your feet.

Begin by removing the insoles from your running shoes and stand on them while wearing socks. 

You will next need to check whether your feet and toes are comfortably sitting within the boundaries of the insole, or if your feet are spilling out.

If your feet are spilling outside of the insole boundary, then they are too narrow for your feet.

If the running shoes fit your feet properly, they will allow for the following factors:

  • Your toes shouldn’t feel constricted within the shoe or be able to touch the end of the shoe
  • Your toes should have ample room so you are able to spread them wide within the shoe
  • Your heel should feel comfortably cupped in the back of the shoe, which ensures that your foot won’t slip out from the back of the shoe

You should also note that the laces of your shoes can affect how they fit. Laces that are too loose and too tight are sure signs that the shoe is not the right fit. As a result, the lacing is being done to compensate for the poor fit.

Notes When Choosing The Right Running Shoes 

There are a few other considerations to bear in mind when choosing running shoes that I go into further detail below.

  • To ensure that you get the best fitting shoes, you should ask a qualified fitter to measure both of your feet while you are standing. In addition to this, you should always avoid ordering running shoes online. It’s better to go in person and try on a variety of different styles while seeking the help from qualified professionals before making your choice.
  • Always make sure that you fit a shoe to your larger foot as opposed to your smaller foot.
  • Make sure that you remeasure your feet every year to ensure that you’re wearing the proper size. Your feet grow and change with time, and it’s important that you’re annually checking whether you need to upgrade your shoes to accommodate for this.
  • Feet tend to swell throughout the day as they become warmer, so it’s always better to try on shoes in the afternoon as opposed to first thing in the morning. As your feet swell as you run, you’re much more likely to find the proper fit in the afternoon.
  • When choosing the type of running shoes, take the type of running that you do into account.
  • Feel for tightness or potential sore spots that could cause problems and discomfort later on. Make sure that you voice these complaints to the professional at the shop so they can advise.

Benefits Of Choosing The Right Fit Running Shoes 

You can’t underestimate the power of well-fitting running shoes. You might think you enjoy running, but it won’t be anything in comparison to the enjoyment that comes with running and feeling like you aren’t wearing shoes. Running shoes that fit you properly should disappear from your consciousness as you’re taking each stride.

There are multiple benefits associated with well-fitting running shoes. These benefits include:

  • Decreases or eliminates the chance of blisters, bunions, and calluses from forming on your feet due to ill-fitting shoes
  • Provides a more comfortable running experience 
  • Provides you with the motivation to keep training 

In Summary 

You should always go to the store to try on a variety of different running shoes to find the perfect fit.

Ask a qualified fitter to measure your feet, and make sure that you take the type of running that you do into account and choose the right running shoes in accordance with that. 

Happy running!