Ways & How

How to Fit Running Shoes

How to Fit Running Shoes

When buying running shoes, it is very important that they fit properly since ill-fitting shoes may cause injury. Tight shoes can result in deformed feet, and loose shoes will upset your sense of balance. These tips will help you learn how to fit running shoes.

  1. Determine the type of arch on your foot

    Wet the bottoms of your feet with water or carry this process out as soon as you come out of the shower. Step onto a dry mat, paper towel, or other surface that will show an imprint of your foot. Look at the imprint to find out if your feet have a normal or medium arch, a flat or low arch, or a high arch.

    Those with low-arched feet leave an imprint of almost the entire foot on the surface. The arch collapses while the person is walking, so running shoes such as stability shoes or motion control shoes are best. These shoes have support in the middle for the arch and are firm enough for heavy runners and high-frequency runners.

    The other extreme is the foot with a high arch.



    The imprint will show the front of the foot and the heel, connected by a thin band. This means that the left part of the foot does not roll inward at all to absorb the shock of the weight of the body. This is the least common type of foot, and the recommended running shoe is the neutral cushioning shoe. The part of the shoe under the arch is soft, so it will allow the lower part of the shoe to move around.

    The normal- or medium-arched foot is the most common type of foot. The inside of the foot rolls inward slightly for shock absorption. The suggested shoe type for this foot is the stability shoe, which has the appropriate support devices within the shoe. Minimalist shoes, which approximate the feeling of running barefoot, can also work for this foot type.

  2. Measure both of your feet with a foot ruler

    Running shoes should be a bit bigger than casual shoes, not only because you wear socks with them, but also to allow for cushioning, movement and stability. Measure both feet with the ruler because sometimes they are of different sizes. If your feet are not of the same size, choose shoes based on the size of the bigger foot. There should be at least half-inch or thumb-thick wiggle room between the end of your longest toe and the front of the shoe.

  3. Try on the shoe and walk around with it

    Wear the socks you usually wear for running. You can also bring a pair of socks you use often so that the salesperson or shoe fitter can inspect the wear marks and recommend shoe models accordingly. Wiggle your toes to see if the front part of the shoe is big enough for free movement. Make sure that the middle of your foot is held securely and comfortably. It will feel like there is a hand gently holding your foot. The shoe should fit well enough to minimize the slipping of the heel. While there are lacing tricks to tighten shoes that are a bit loose, it is best to buy properly-fitting shoes in the first place.

    Walk or jog around the store to confirm that the shoes hug both feet well, they do not slide forward, and they don’t feel tight in any parts. Try different brands if needed.

The best time to shop for shoes is in the afternoon or evening, when your feet have expanded from walking around all day. Ask about the return policy, but given these tips on how to fit running shoes, you are not likely to need to return the shoes you buy.

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