How Should Running Shoes Fit? 7 Tips to Finding the Right Fit

Running shoes should fit snugly around the heel and midfoot and with slight space at the forefoot near the toe box. Proper fit cuts down on blister-causing slippage, lowers the likelihood of foot pain, and increases the level of comfort runners can experience while exercising.

New shoes should already feel comfortable at the time of purchase—the idea that you need to break in tight or painful shoes could lead to an injury if you run in them. Additionally, remember people’s feet are different. Consulting a professional—whether a podiatrist or a well-trained shoe store employee—will help you tailor your running shoes to your specific needs. By doing so, you drastically reduce the chance of injury and increase the level of comfort you’ll experience while running.

A well-fitting running shoe is as essential to jogging as sprinting. Here are three key reasons to ensure your running shoes fit as perfectly as possible:

• To maximize comfort: Tight-fitting shoes will distract you from focusing on running by causing you pain. Loose-fitting shoes can cause blisters or distract you as you run since you’ll feel like they’re too unwieldy. The only part of the shoe that should feel slightly loose is the very tip near your toes—the rest should fit snugly but not too tight. Maximizing comfort enables you to run at peak performance.
• To optimize your running: When you get hold of the right type of shoes, your running is more likely to improve. For example, some running stores use specially tailored technology to determine whether your feet are prone to pronation (rolling inward) as you run. Once you know this, you can purchase effective stability shoes to correct this and facilitate speedier running with more appropriate technique.
• To prevent injury: The wrong size of shoe can cause pain for a host of reasons, from simple discomfort to legitimate injury. Seek out the right fit of running shoe to prevent dealing with black toenails, tendonitis, plantar fasciitis, and other issues as you run. You’ll have a hard time keeping up your running routine if you find yourself injured regularly.

Finding the right shoe will optimize your running routine in a litany of ways. Keep these seven tips in mind as you seek out the perfect shoe for you:

1. 1. Ask for professional help. You will run more comfortably when you enlist professional help to find the right running shoe size and fit. Ask a doctor or running store employee to fit you for shoes and analyze your feet and running style. They might even suggest you wear a different size for running than you’re used to with your more casual shoe wear.
2. 2. Consider additional foot factors. Everyone’s feet are different, and you’ll need a pair of shoes tailored specifically to yours. Perhaps you have a bunion near your big toe, or maybe you have flat feet. If you usually wear insoles or inserts, that’s also important to factor in when shopping for a snug-fitting running shoe. Inform the shoe store attendant of any relevant factors like this, so they can point you to a shoe that will suit your distinct needs.
3. 3. Define the purpose of your shoes. Adjust your shoe shopping based on your running goals and desired comfort level. Trail running shoes come with different strengths than road running shoes. Additionally, you might find you want more cushioning around your midsole after noticing pain after exercising in a more flat running shoe.
4. 4. Ensure the heel and midfoot are snug. The back end of the shoe up through the midfoot section should have little wiggle room. Still, aim for snugness rather than tightness with your midfoot and heel fit. Pull your laces tight through the eyelets of your shoes to cinch them close around your feet before you run, too.
5. 5. Figure out your personal preference. The best running shoes for someone else and the best ones for you are two different things. For example, you might want more of a heel drop (the difference in height between the heel and ball of your foot) than someone else. So long as you consider the basics, there’s still plenty of room to customize your preferences in shoe style.
6. 6. Leave space in the toe box. Ensure there’s extra room by the top of your foot at the front of the shoe you’re wearing. Aim for about a thumb’s width of difference between your longest toe and the front of the shoe. This gives your toes the ability to absorb more impact as you run than they would if they fit too snugly at the front. Additionally, your feet swell slightly while you exercise, making the extra room necessary.
7. 7. Measure your feet. There are multiple ways to measure the length and width of your feet. For a DIY method, try tracing your foot on a piece of paper and measure it that way. Alternatively, you can use a specially designed device or have a professional measure your foot for you. Some people also have one foot that’s a half size or even a full size larger than their other foot. If you discover this while measuring, opt for the larger foot size when picking running shoes.

If you have a previous or preexisting health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.