How should your running shoes fit?

Whether you run every day or once a week, it is crucial you have a pair of good-fitting and comfortable running shoes. If you do not, you could end up injuring your ankle or foot. There are many things to consider and look at when purchasing a pair of running shoes. So, here is a look at how to get the fit just right.

Be Aware That Sizes May Differ According to the Brand

The first thing to note is different brands of shoes can vary in size. You could try on the same size-number of shoes from two different brands and find one is a better fit than the other. Not having standard shoe sizes across the board can make it challenging to find the right pair of shoes, especially when you are shopping for running shoes. After all, you are sure to know that different running shoes can make or break your performance. 

For example, Nike is a classic when it comes to running shoes due to its design, durability, and affordability. It is also readily available almost anywhere along with other major brands. However, its sizes vary and may be different from other brands. You also have to consider other factors like shoe width. So, when buying running shoes for men or for women, be aware that one brand may fit better than another. Some experts recommend that your running shoes should be about a size larger than your usual shoe size because swelling can often occur during and after running.

Try the Shoes On

Obviously, trying on running shoes is the only way to know whether they fit you perfectly for maximum comfort and support. So, do not buy your running shoes online. Instead, head to a brick-and-mortar shoe store. Even better, visit a store that specializes in running shoes. The staff members will know exactly how to select the right size and fit of shoe for your specific feet. The fitting process will begin with measuring both feet while you are standing up. If one foot is slightly larger than the other, you will want a pair of shoes that fit the bigger foot. You can always change the lacing or wear an additional sock on your smaller foot. Unlike regular shoe fittings where you simply walk around the store to gauge the shoes’ comfort, you should go for a short run in the shoes before purchasing them.

Assess the Size and Fit

To assess the size and fit of the shoes when trying them on, begin by taking out the inserts and standing on them. The inserts should match the size and shape of each foot, and the tip should come to a point approximately where your toes narrow. Then put the insert back in the shoes and lace the shoes tightly enough to lock over your navicular bone, but not so tight that they constrict your blood vessels. Stand up and consider how well the shoes fit.

You should have about a thumbnail’s width between the front of the shoe and your longest toe. The width of the shoe needs to fit just as well as the length. Check there is no or little pressure on your little toe and only slight pressure on your big toe. Then, walk and preferably run in the shoes to see how they really feel.

Make sure the heel does not slip and nothing rubs or pinches against your ankle. You should also check the upper’s fabric. If it gathers, you could need a snugger fit. If it stretches or bulges, you may need a larger size shoe.

posted Tuesday February 9th
by Colorado Runner