Finding the right size running shoe is crucial for comfort, performance, and preventing injuries. It's more than just knowing your 'regular' shoe size, and it requires a little more attention to detail.
Why Your Normal Shoe Size Might Be Wrong for Running
We've all been there: grabbing a pair of sneakers in our usual size, only to find them pinching our toes halfway through a run, or slipping off our heels by mile two. Why does this happen? The answer lies in the specific demands running places on your feet.
First, your feet swell during exercise. Blood flow increases, leading to expansion that can add half a size or even a full size to your foot's volume. A shoe that feels fine when you're standing still might become constricting after a few miles.
Second, running involves repetitive impact. With each step, your foot slides forward slightly inside the shoe. If there isn't enough room at the toe, you'll experience painful rubbing, leading to blisters or even black toenails.
Finally, sizing conventions vary significantly between brands. A size 9 in one brand might fit completely differently in another. This is especially true for running shoes, which are often designed with specific foot shapes and biomechanics in mind.
So, what can you do to ensure you get the best possible fit? Let’s get practical.
Steps to Measure Your Feet at Home
You don't need fancy equipment to get a good estimate of your foot size. All you need is a piece of paper, a pen or pencil, a ruler or measuring tape, and a wall. It's best to measure your feet at the end of the day when they are most swollen. Wearing the type of socks you usually wear when running is also important.
- Prepare your materials: Place the paper flat against the wall.
- Position your foot: Stand with your heel against the wall and your foot flat on the paper.
- Trace your foot: Carefully trace the outline of your foot. It’s best to have someone else do this to ensure accuracy, but you can do it yourself if you take your time.
- Measure the length: Use the ruler or measuring tape to measure the distance from the back of your heel (where it touches the wall) to the tip of your longest toe.
- Measure the width: Measure the widest part of your foot.
- Repeat for the other foot: Feet are often slightly different sizes, so measure both. Use the larger foot measurement as your guide.
- Compare to a size chart: Once you have your measurements, consult a running shoe size chart from the specific brand you are interested in. Most shoe brands have size charts available on their websites.
Should I buy a size up for running shoes?
It's a common question! Generally, yes. Aim for at least a thumb's width of space between the end of your longest toe and the end of the shoe. This allows for foot swelling and prevents your toes from hitting the front of the shoe. It’s better to have a little extra room than to be cramped.
Understanding Width Sizing
Length is only half the story. Width is just as important for a comfortable and secure fit. Running shoes come in various widths, typically designated as narrow (2A), standard (B for women, D for men), wide (D for women, 2E for men), and extra wide (4E).
If you experience squeezing or pressure on the sides of your feet, or if you notice excessive wear on the outer edges of your shoes, you might need a wider width. Conversely, if your foot feels like it's swimming inside the shoe, a narrower width might be a better choice.
Many brands offer online tools or in-store assessments to help determine your foot width. Don't hesitate to take advantage of these resources.
The Importance of Trying Shoes On In Person
While measuring your feet and consulting size charts is a good starting point, nothing beats trying shoes on in person. If possible, visit a specialty running store where knowledgeable staff can assess your foot type and gait and recommend appropriate shoes.
Walk or jog around the store to get a feel for the shoe. Pay attention to how it feels in the heel, midfoot, and toe box. Does it feel secure and comfortable? Are there any areas of rubbing or pressure? Don't be afraid to ask questions and try on multiple pairs.
What time of day is best to try on shoes?
As mentioned before, later in the day is preferable because your feet are more swollen after being on them for several hours. This gives you a more realistic idea of how the shoes will fit during a run.
Beyond Size: Considering Other Factors
Getting the right size is essential, but it’s not the only factor to consider when choosing running shoes. Other important aspects include: Foot type: Are you a pronator (your foot rolls inward excessively), a supinator (your foot rolls outward), or neutral? Different shoes offer varying levels of support and stability to accommodate different foot types. Running surface: Are you running primarily on roads, trails, or a track? Different surfaces require different types of shoes. Road running shoes are typically lighter and more flexible, while trail running shoes offer more traction and protection. Running distance: Are you training for a marathon or just running a few miles a week? Longer distances often require more cushioning and support. Personal preferences: Ultimately, the best running shoe is the one that feels most comfortable to you. Don't be afraid to experiment with different brands and styles to find what works best for your individual needs.
Don't Be Afraid to Return Them
Even with careful measurement and trying on, sometimes you only discover a shoe doesn't work after a few runs. Check the return policy of the store where you purchased the shoes. Many running stores allow you to return shoes within a certain period, even after you've worn them, as long as they are in reasonable condition. This is a great way to ensure you're completely satisfied with your purchase.
When should I replace my running shoes?
A good rule of thumb is to replace your running shoes every 300 to 500 miles, or about every six months, whichever comes first. The cushioning and support in running shoes break down over time, reducing their effectiveness and increasing your risk of injury. Pay attention to how your shoes feel and look for signs of wear, such as compressed midsoles or worn-out outsoles.
Finding running shoes that fit well can sometimes feel like searching for a needle in a haystack. I hope these guidelines help you find your way to more comfortable and enjoyable runs. Ultimately, trusting your instincts and paying attention to how your feet feel will be your best guide. Happy running!