How should running shoes fit?

Moving fast on foot is not only confined to sports now; it has also become an everyday hobby of every next person. Where running assists in increasing the lungs capacity or losing body weight, running shoes are the reason behind your ease and comfort of running.

Wearing proper running shoes helps maintain stability and motion control and cushion you against injuries and jumps and bolts. So, if you’re also going to join the pool of runners for sports or daily wear, here are some factors that might help you understand how running shoes should fit. So, let’s get started.

running shoes

Justification For Wearing Running Shoes

We are all aware of the benefits of running, but sometimes we ignore that when we run, our body exerts a force on the ground up to 5 times our weight. When you strike the floor with your fastly moving feet, your joints absorb the energy.

So, just like wearing a proper dress for a function, it’s also crucial to wear the relevant shoes. Wearing running shoes for running can save you from the hustle of joint pain and foot injuries sometimes.

Footwear is manufactured according to the places where it will be used. Likewise, running shoes have protective construction; for example, their heel absorbs the extra pressure and keeps you in the best heel-to-toe position for matching the natural running gait.

Let’s summarize why you should wear running shoes. They act as a cushion to protect the midsole of the feet. Plays a role in supporting your arches. Wearing running shoes can help you avoid injuries.

You will experience smooth and improved running performance. They are crucial because they help lessen your back pain, joints, ankle, and toes. Just like it’s primary to wear helmets for bike riders, running shoes are crucial for runners running in the Olympics or around the neighborhood.

Running shoes provide flexibility and comfort to your feet while walking fast. Running shoes decrease the likelihood of strains on the joints. The perfect pair of running shoes can help in reducing the hips, knee, and joint pain if you’re already not running.

How Your Running Shoes Should Fit?

Choosing a perfect fit for your running isn’t as easy as buying fancy heels for weddings. Because your running shoes are not a one size fits all thing! Before getting into the intricate details, remember that the shoes for running must feel snug around the heel and should have an appropriate space or room around your toes. Running shoes are usually bigger than normal shoes, so here is what you need to know if you’re wondering how to choose the perfect running shoes for yourself!

The Size Of Your Shoe

The shoe size is the primary factor that most women don’t consider while buying one. According to the orthopedic surgeon at Mercy Medical Center, a running shoe fit must provide enough space for your foot to have enough room and ample support so that you don’t feel your foot sliding while wearing the shoe.

Apparently, all you’ve got to do is measure the length and width of your foot in centimeters or inches and then match your size via the manufacturer’s guide. But for measuring the proper length, allow the minimum of 1/2 – 1 inch between your longest toe and the shoe’s ending point. After you’ve determined the length and width of the running shoe, try a pair that’s about half a size bigger than your normal shoe size.

Checking The Size Via Factory Insert

According to Perfect Stride Physical Therapy, ” if your foot can sit on the top of the insole without spilling over the edges, you have got a shoe that fits.” Another way to determine your running shoe size is via the factory insert of your running shoe. Place it on the floor and stand on it. Now check if your foot can sit on the top of the insole without spilling over the edges; that’s the perfect fit!

Remember that if you always wear socks in your running shoe, you should try to check the size while wearing your pair of socks. That helps you find the perfect pair of running shoes.

The Traction And Tightness

Before diving into details, here is a quick reminder that your feet swell during running or exercise, so bigger is better. If you address the blisters between or on the top of your running shoe, they’re too small for you. But if you have blisters on the ball of your feet, they’re too wide for your size.

While checking the fitness of the running shoes, you should consider a few factors before the final purchase. There is enough room for your toes to spread wide in your running shoes. Ensure that your toes don’t touch the end of the shoes or are not too tight or constricted while wearing running shoes. We all talk about the heel support later but for fitness, ensure that your heel is comfortably cupped in the back.

Try walking for a few minutes and check if your feet aren’t slipping out from the back of your running shoes. If you’ve got slim and skinny feet, don’t worry about it. Several manufacturers provide inexpensive heel cups that help prevent slippage while wearing such shoes.

Heel Support and Stability

If you don’t wear appropriate running shoes for daily exercise, you can develop pain in your heel, or sometimes it can cause other orthopedic concerns. Because when you’re running, you’re putting more pressure on your feet and heels than on casual walks. In the Size section of this article, we have already discussed that your running shoes should have space for the toes’ splay.

Hold the back of your running shoes and move your heels up and down. If your heels are coming out from the back of your shoes, try another pair of shoes. Just like the heel cups, you can adjust the loose heel by lacing the extra eyelets close to your ankle. But preferring a proper size and fit is best for stable running.

Try Variety Of Running Shoes

Once you’ve determined the perfect size of your feet with your shoes, here comes the categorical part. Today just like any other market, the shoe market is also piled up with several brands. You should prefer running shoes from experienced brands for exercise and sports purposes.

An experienced running shoe seller can help you choose the perfect fit by considering your feet’ alignment, running mileage, and stability. If you’re spending some handsome cost on the long-term use of running shoes, then go for a gait analysis. Through gait analysis, you can check how much support is required in the midfoot of your shoes. Through gait analysis, you can figure out which of the given three categories your feet need to wear.

  • Neutral
  • Motion control
  • Stability

The most famous brands for running shoes today are Nike, Adidas, HOKA, Brooks, ASICS, Tropo Athlete, and many more. They offer trial jogs and gait analysis to assist you in selecting the perfect shoe fit for your running and exercise.

Lacing The Running Shoes

Lacing your shoe is another differential factor in terms of your shoe fit. If you don’t know how you should lace your running shoes, you can ask the sellers or experts in the store. Keep in mind that too loose or tight laces are generally red flags that your running shoe isn’t the right fit you’re looking for. In such scenarios, lacing is only done to compensate for poor fit. Commonly there are three lacing techniques for your sneakers and running shoes.

fit running shoes

3 Basic Techniques For Lacing

  • Runners loop helps in securing your heels and preventing toes from sliding in the forward direction.
  • A more secure knot tweak holds the laces more securely.
  • The window lacing technique alleviates the pressure points on the top of your foot.

So, you can check through these bare minimum techniques if you want hustle-free running on the track.

Some Tips To Kick In The Best Fit!

  • Don’t rely on the measuring size at the first attempt. Re-measure your shoe size and your foot type to select the suitable category among neutral, motion control, and stability.
  • Buy shoes according to the track or running surface. Keep in mind if you’ve to cover the miles on sidewalks, rubberized tracks, or on the treadmill.
  • Always try to wear socks while running or when you’re going to buy a new pair of running shoes.
  • Prefer the footwear savvy brands and beware of their brand fits. An expert and an adept person can help you in choosing a suitable fit. Also, check for the proprietary foot model of the brand, as it’s different for each brand.
  • Keep in mind that your running shoes must suit your budget and comfort. Running shoes have an average range between $115-120, but it can vary according to the brand you’re opting for.
  • In case of comfort, you can trade off looks if you’ve found the best and most comfortable pair of running shoes for your daily exercise. Because looks may wear out after a time, but the comfort while running can’t be traded off.
  • Keep in mind that your running shoes should not only fit your size but should match the level of the activity you’re buying them for.

5 Common Signs Of The Wrong Size

You cannot rely on the pricing and exquisite looks of your shoes all the time. Here are the quick signs that you can recall while buying your running shoes.

  1. You feel your heels slipping when you walk or run uphill.
  2. You are unable to get your shoes off without losing the laces completely.
  3. The sole is too stiff that your toes start burning after a shorter run.
  4. When you run in your new pair of running shoes, you feel a stabbing sensation on your knee.
  5. Your running shoe feels too tight or loose that you can feel strain or numbness on the top side of your feet. After running for a while, you start feeling the strain in your calves and feet ache in the arches with bunions on the side of your toes.

Downside Of Wrong Running Fit

In the justification section of this article, we have tried to briefly elaborate on how running shoes are crucial for proper running. Now, what happens if you wear the wrong running fit while covering up miles of tracks?

When a person wears the wrong size of foot width, pronation, and arch, there are chances of developing Achilles tendonitis or plantar fasciitis. The incompatible pair of running shoes can cause knee and back pain and numbers in the toes. If you keep on running or walking in incompatible running shoes on a daily basis, then there are chances of developing nerve impingement.

best running shoes

You may think that your feet have found a suitable fit with random guesses and trails, but after some time, you may start feeling stress fractures and ankle sprains. You may not feel the immediate stress, but wearing it for a longer time can make your feet habitual, and ultimately you can develop injuries.

Wrapping Up

In the present time of Instagram influence and Pinterest aesthetics, the looks may be your first choice, but they’re never a priority regarding health and exercise. It’s all about how you feel while wearing your running shoes.

A single fit that suits all doesn’t exist. It’s crucial to know your own comfort pick when it comes to running shoes. It only assists you in a smooth and also prevents stress and muscular injuries. So, here we have tried to elaborate on how running shoes should fit when choosing one from the store. Hopefully, this article briefly covers all the aspects that an adept runner knows about choosing his perfect running shoe fit.


  • Why should you buy bigger sizes of running shoes?

Blood circulation increases when our body is in a state of continuous exercise. And our feet naturally expand when we are running. That’s why you should keep a room about a thumb’s width. It avoids putting strain on your feet during running.

  • What are the few best running shoe models?

One of the top-notch running shoes includes well-known brands like Brooks Ghost 14, Nike Air zoom Pegasus, Adidas Men’s Drogo running shoes, Campus men’s Mexico, Mizuno wave Rider, and ASICS gel Kayano 28. However, several models and brands can still fit you best in size and budget.

  • What kind of soles are best for your running shoes to fit?

PU soles are mostly ranked top because of their water-resistant and breathable effective performance. PU soles provide a cushion against bumps and jolts and can withstand several types of tracking.

  • Is there the same size of running shoes for men and women?

Usually, there is a difference between both. Both of the categories differ concerning the width of the running shoe. Men’s shoes fall between 8 and 13 sizes while women’s shoes are between 6 and 11. The manufacturer makes different sizes for both men and women, but there are exceptions if someone’s shoe fits in the overlapping sizes of 8,9, and 10.

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