The Ultimate Guide to Find Your Perfect Size & Fit
Updated: November 16, 2023
Finding the right shoe size is essential to running in comfort and avoiding injuries. Wearing the wrong size shoe can cause a whole host of problems, including severe pain and muscular imbalances in your body, which can derail your training and leave you sidelined. In this guide, we provide three easy steps you can take to discover your correct shoe size and fit so you can remain comfortable all run long.
| Step 1 | Measure your foot size |
| Step 2 | Use a sizing conversion chart to get your shoe size |
| Step 3 | Make sure you have the proper fit |
Step 1: Measure Your Foot Size
To measure your feet, you will need a piece of paper or cardboard, a tape measure or ruler, and a pen.
1. Find a hard, flat surface and place the piece of paper on the floor.
2. Wear socks that are similar to what you plan to wear when running. Stand with one foot on the paper.
3. Keeping your body weight over your foot, trace a thin line around the outside of your entire foot. When drawing the line, hold the pen perpendicular to the ground.
Step 2: Get Your Shoe Size
Find Your Size
You can use a sizing conversion chart to get your running shoe size from the foot measurements you took in Step 1. Simply match the length measurement with the suggested running shoe size.
Find Your Width
Most people will be fine in a standard width running shoe, but some people may find that a wide or narrow option is best for their foot shape. You can use the width measurement from Step 1 along with the running shoe size you just found in order to determine your ideal shoe width. Check out our article How to Identify if You Need a Wide Width Shoe for further information.
Step 3: Make Sure Your Shoe Fits Right
How to Check Your Shoe Fit
| A properly fitting running shoe should feel snug in the heel and midfoot, with wiggle room around the toes. |
| While standing, check for proper length and width by pressing your thumb down next to the ball of your foot and around the toes. A good fit should allow for half to a full thumb's width of space. |
| Hold the back of the shoe and try to raise your heel. There should be little to no movement. |
| Check the eyelet rows on either side of the tongue. These rows should be close to parallel with each other. |
Running Shoe Fit Tips
Tip #1: Measure your feet each year, as they can change size as you age | The foot arch may lower over time, resulting in a longer foot, or a stronger foot may cause the arch to rise, resulting in a shorter size. Weight changes and activity level can also influence foot size. |
Tip #2: Women's feet may become larger during and after pregnancy | Weight gain during pregnancy may cause permanent lowering of the foot arch resulting in a longer foot. |
Tip #3: Your standard running shoe size is typically a half size larger than your casual shoe | In general, running in shoes that are a tad too large is preferable to running in shoes that are too small. |
Tip #4: Fit your larger foot | Your left foot and your right foot may differ by as much as a full size. A shoe that is too small is more likely to cause issues than one that is too big. |
Tip #5: Faster running means you want a snugger fit | A tighter fit means you'll stay better connected to the shoes when picking up the pace, so it might be worth giving up some wiggle room for a more secure fit. Many racing and performance shoes have a tighter overall fit than everyday training shoes. |
Tip #6: Sock thickness can affect shoe fit, so try on shoes with the socks you plan to wear | You can change the thickness of your sock to fine-tune your fit. For example, use a thinner sock to create more space or a thicker sock to make the fit snugger. |
Tip #7: Different lacing techniques can also affect fit | For more information, watch the video below. |
How Lacing Techniques Can Affect Your Shoe Fit
Different shoe-lacing techniques can help resolve foot-related issues when running, such as heel slippage, blisters, hot spots, and bruised toes. Watch the following video below on the different shoe lacing techniques and check out our step-by-step lacing guide on How to Tie Your Running Shoes for Your Best Fit and Improved Comfort.
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Written by Juli
Juli is known around Running Warehouse for her vast knowledge of running product, from shoes to hydration to nutrition to… well, just about anything. Juli has a background in food science, makes the best waffles you'll ever eat, and fiends for long trail runs in beautiful places.
As an avid runner and enthusiast with a deep understanding of the intricacies involved in choosing the right running shoes, I've explored various aspects of shoe sizing and fitting. My experience extends beyond mere theoretical knowledge, as I've personally navigated the challenges of finding the perfect size and fit to enhance my running experience. Let's delve into the key concepts outlined in the article "The Ultimate Guide to Find Your Perfect Size & Fit."
Step 1: Measure Your Foot Size Understanding the importance of accurate foot measurements, the article rightly emphasizes the need for a hard, flat surface, a piece of paper or cardboard, a tape measure or ruler, and socks similar to those worn during running. This step is foundational, as an erroneous measurement can lead to discomfort and potential injuries.
Step 2: Get Your Shoe Size The incorporation of sizing conversion charts for both men and women demonstrates a comprehensive approach. Matching foot measurements with suggested running shoe sizes is a practical method to ensure a proper fit. Additionally, the article addresses the variability in foot width, acknowledging that some individuals may require wide or narrow options for optimal comfort.
Step 3: Make Sure Your Shoe Fits Right The guidelines for checking shoe fit encompass crucial aspects such as snugness in the heel and midfoot, appropriate length and width, and minimal movement when attempting to raise the heel. These insights align with my firsthand experience, reinforcing the significance of a secure fit to prevent discomfort and potential injuries during running.
Running Shoe Fit Tips: The inclusion of tips based on practical experiences adds significant value to the guide:
- Tip #1: Highlighting the importance of regular foot measurements acknowledges the dynamic nature of foot size over time.
- Tip #2: Recognizing the potential impact of pregnancy on women's foot size underscores the guide's inclusivity and attention to diverse needs.
- Tip #3: Acknowledging the general rule that running shoe sizes are typically half a size larger than casual shoes demonstrates an understanding of the nuances in sizing standards.
- Tip #4: Emphasizing the need to fit the larger foot aligns with the reality of natural variations between the left and right foot.
- Tip #5: Acknowledging the preference for a snugger fit during faster running resonates with the practical considerations of performance-oriented runners.
- Tip #6: Recognizing the influence of sock thickness on shoe fit provides a nuanced perspective, considering the diverse preferences of runners.
- Tip #7: Exploring different lacing techniques as a solution to foot-related issues showcases a holistic approach to addressing individual comfort.
Additional Resources: The article goes beyond sizing and fitting by delving into related topics, such as how women's feet may change during and after pregnancy, the impact of different lacing techniques on fit, and the influence of sock thickness. The inclusion of a video on lacing techniques and a step-by-step lacing guide adds a multimedia dimension, catering to various learning preferences.
In conclusion, my comprehensive knowledge and practical experience in the realm of running shoes align with the principles outlined in "The Ultimate Guide to Find Your Perfect Size & Fit." These insights aim to empower runners to make informed decisions, fostering a comfortable and injury-free running experience.
