Running shoes need to fit properly so they can offer the support and comfort you need during training. Even though it seems like a simple task on the surface, finding the right fit can be a tricky task.
Our feet come in all shapes and sizes, each of which needs to be accommodated when looking for running shoes. Running shoes are designed to be supportive, but the kind of support you need can vary based on what is going on at the base of your body.
Finding the proper fit of a shoe is tricky, as things such as the time of day, the kind of running we do, and even which is the larger foot – because we all have one – come into play.
In this guide, we are going to make sure you wear the right size of running shoes from now on by explaining how they need to fit and what you should search for.
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What Is Your Shoe Size?
The first step in finding a suitable running shoe is to work out what your shoe size is.
Working our the correct shoe size requires some measurements, which you can do at home before you head to the store.
While you might already think you know what size you wear for a pair of shoes, the way running shoes fit can differ, so it is always best to check once more.
Determining your shoe size requires you to measure both the length and width of your foot when you have all of your weight on the foot. Measure the length and width when you are wearing running socks, as this can impact the way that shoes fit, and choose the same socks you run in for this.
When measuring the length of your foot, you should allow for at least half an inch or a thumb’s width of space between your longest toe and the end of the shoe to prevent them from being too narrow.
For the width, there should be enough room for you to pinch some material at the sides or top of the shoe.
The size of your running shoe is likely to be around half size larger than any standard shoe due to the way that running shoes fit on your feet.
Try Before You Buy
Once you have worked out your size and fit using the measurements of your foot, it is now time to start trying out running shoes.
To help you find the best running shoe for your needs, it is recommended for you to try on several pairs from different brands and of different styles. There will be slight variations between each running shoe you try on, giving you a chance to see which feels better on your feet.
Trying on different kinds of running shoes will help you determine what you need from the shoe in the first place. Each shoe will fit differently based on not only the shoe fit itself but also your foot alignment. Your choice of running shoe can also vary based on your determined mileage, type of running, and what kind of track you will be training on.
It is possible to find out how much support your foot needs from a running shoe, as many specialist sports stores offer gait analysis which looks at the middle of your running shoe to see how much support you need.
When trying on running shoes, make sure to do so later on in the day. While getting to the shops early sounds like a good idea, this is not the best thing to do when looking for a shoe that fits properly because feet swell throughout the day.
This means that a shoe that fits perfectly when you wear them first thing in the morning may become tight around the toes as the feet swell.
As well as trying on shoes later in the day, make sure to do so when you have on the running socks or insert you will use during your training. This will make sure that the shoes you choose will not be too tight once you have your sock on.
Try to walk or perhaps even jog a little as you are trying on running shoes, as this will ensure the proper fit for movement. You will be applying your full weight to the shoe this way, and this can indicate any issues that might appear.
This will also help you determine whether they need to have a tighter or looser lace and whether they will support your feet during a run.
This is something you should be able to do in a store before buying, but you can also do it from home if you order shoes online.
How Should Running Shoes Fit?
There are some key signs that the running shoe you are currently wearing is not a good fit for your feet. It is time to get new running shoes if you notice:
Numbness or tingling in the toes
This can be a sign that your running shoe is too narrow. The widest part of the shoe should be around the ball of the feet and going into the toe box, allowing for your toes to spread naturally, which supports balance. There needs to be a snug fit to running shoes, but any pain is a sign that they do not fit properly.
Blisters on the toes or bruised toes
Blisters between the toes or on top of the toes are a sign that your shoes are too narrow. Blisters and pain in the toes appear because they are too cramped in the shoe, and the stress on the skin causes it to blister.
Blisters on the ball of the foot
This occurs when the shoes you are wearing for running are too wide, causing them to move around as you run. Shoes with a good fit will be snug with enough room to move the toes gently inside the shoe.
Shoes that fit well can be adjusted using the lacing system, as this can tighten or loosen the shoe based on your needs, but there is nothing that can help a shoe that does not fit right.
Finding the right running shoes can be easy when you know what you are looking for.
There are two main ways that you can tell whether you have found proper fitting running shoes, based on each part of your foot:
Your forefoot, or the top of your feet, is an important thing to consider when it comes to seeing whether you have found the right shoe fit. This is why you need to measure the width of your foot, as well as the length before trying on shoes because both impact how your toes feel in the sneaker.
There should be around a thumb’s width between the top of your toe and the end of the shoe, ensuring that there is plenty of room for your foot to spread naturally.
Midfoot and Heel Fit
As well as looking into how the shoe fits at the top of your feet, you also need to consider the midfoot and heel. A good running shoe will have a snug fit around the heel, ensuring it will not slip off when you are on the trail.
It should cradle the ankle without being too tight and preventing any kind of movement.
Again, when trying on running shoes before taking them to the trail, you should wear the socks you will be wearing during a workout. This will ensure that there is enough space for your feet and the sock, keeping you comfortable on your run.
Lacing Running Shoes
When it comes to lacing running shoes, you need to get this right before you take off on your workout because the last thing you need is for your shoe to come off mid-run. The way you lace a running shoe can impact the fit, although nothing can improve a sneaker that does not offer support to your heel, midfoot, and ball of your foot like it should.
The process of ensuring your shoes are laced properly is considering how comfortable they are. To prevent injury, the shoe should be snug on the feet without being too narrow. It should allow your foot to bend as needed during a run without the shoe becoming loose.
Each brand has different ideas when it comes to lacing shoes, so this is something that may differ based on what kind of shoe you choose at the store or online.
To prevent injury, you must find running shoes that fit your feet properly. Finding shoes that fit well and offer what you need most on a run can be a long process, but it is worth doing.
Your search for the perfect pair of running shoes may take a while, but when you know how they should fit, it will be easier. You can search for the perfect shoe based on brand or style, allowing you to shop at a shoe site or in-store with ease.
The key to knowing that you have found the right pair of shoes is if you forget you are even wearing them as you run. Shoes need to be low weight and fit right for this to happen.
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