How to Fit a Running Shoe

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It should be snug around the mid-foot and upper, loose on the toes, and conform to the heel. That sounds pretty simple, but the reality in the store is far from it. Here are a few tips to make sure the fit is right.

Fit Tips

Prep: Wear the same type of socks you'll be wearing to run. This will help ensure that the shoe doesn't slip or chafe later.

Time of day: Try shoes on in the evening to ensure that your foot is at its largest. Feet swell through the course of the day, just as they swell during running and working out.

Lace it up: The key to making sure the shoe doesn't slip on the foot is to lace the upper snugly on the mid-foot. Lacing the shoes before you buy them will cause the upper to curve around the foot, making it easy to determine if there are uncomfortable pressure points.

Run around: How can you tell if the shoe will fit when you're active unless you're active as you try it on? Make sure not to run out the door, but running up and down the hall or on a treadmill in the store will give you a feel for the true fit.

Don't assume all sizes are equal: Feet change and grow with age, and sizes change by brand, sometimes over a quarter of an inch. Check out the brand sizing charts to get an accurate measure of a shoe in centimeters or inches.

Last, repeat: A last is actually the form of a foot that shoemakers use to determine the inside of a shoe. A shoemaker will use the same last for the same style of shoe over and over again. If their last is close to your foot shape, sharing the same bumps, arches, and heel conformation, then stick with that style for your next pair.

How Should Your Shoe Fit?

Wiggling toes: Common practice says leave a thumb's width for your toes. Give them room to move so you don't end up with black nails and jammed knuckles. This also means that your running shoes should be a larger size from your every-day pairs.

Comfortable arches: Whether you need arch support or not, making sure that your arches aren't under-supported or overly abused will keep your feet healthy. If you feel uncomfortable pressure on your arches during your test run, or feel any pain, those are the wrong kind of arches.

What should flex: The area around the ball of the foot, between the toes and the laces, should move easily with your foot. If it is too stiff, it will cause an unnatural gait, and force your foot to work harder to bend.

What should not move: The heel and the midfoot around the laces shouldn't slip or slide. If the heel moves, you could chafe your ankles and achilles tendons. Make sure that the heel collars lie below any protruding ankle bones

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