The Perfect Fit: A Guide to Fitting Running Shoes Correctly
Finding the perfect running shoes is a crucial step for any runner. Ill-fitting shoes can lead to discomfort, pain, and even injuries. So, in this guide, we’re going to go over how to fit shoes correctly from a performance physical therapist’s perspective. Whether you're a seasoned marathoner or just starting your running journey, these tips will help you stride comfortably and confidently.
Tip 1: Know Your Foot Type:
Wet Test: Just get your feet wet and walk normally across a strip of brown paper. Then see how much of your mid-foot or arches contact the ground.
The first step in fitting running shoes is understanding your foot type. There are three common foot arch types: flat, neutral, and high. You can determine your foot type by performing a "wet test" on a piece of paper. Knowing your foot type will help you choose the right shoe with the appropriate support, but better yet give you insight of how you should train your foot. Having a flat foot may indicate you need a training plan to strengthen your arch so the muscles in your foot can support the weight of your body without the need for arch supporting shoes or orthotic inserts. *Inserts or arch supporting shoes, also called motion control shoes, will likely help you run without developing pain in your feet or the famous plantar fasciitis, but also will train your body to rely on this arch support.
Tip 2 - Measure Your Feet:
Before heading to the store, measure both of your feet. You can also use one of the devices that they have at the store if you don’t have a way to measure at home. A good running store will have a shoe representative that does this for you and recommends options of shoes for you! It's important to note it is not uncommon for one foot to be slightly larger than the other. You want to make sure you choose the shoe size that accommodates the larger foot to avoid discomfort. *Measure your feet in the afternoon since they tend to swell throughout the day.
Tip 3 - Shop at the Right Time:
Keep in mind your feet swelling at the end of the day (like we talked about in the previous section) or after a long run. Shopping for shoes after a long run or at the end of the day will ensure you get a size that fits comfortably during long runs.
Tip 4 - Bring Your Own Socks:
When trying on running shoes, always bring the type of socks you intend to wear during your runs. This will give you a more accurate feel of how the shoes will fit during your running workouts.
Tip 5 - Consider Width and Length:
The shoe's length and width are both crucial factors. Your toes should have about a thumb's width, at the most, of space between the tip of the shoe and the longest toe. Ensure that the shoe is wide enough to accommodate your feet comfortably without being too loose. Keep in mind the widest part of your foot should be your toes. **Take the insert out of the shoe you are looking at and stand on that insert. This will tell you if the toe-box of the shoe is too small or if it fits well. If your toes splay out past the liner when you put weight on your foot, then the toe box is too small. Narrow toe-box shoes are one of the leading causes of foot pain.
Tip 6 - Pay Attention to the Heel and Arch Support:
Custom orthotics are not any more effective than over the counter orthotics. If you do not have pain, you should not have orthotics like these! Your insole should be completely flat with zero drop to imitate walking barefoot.
The heel should fit snugly, preventing any slippage during your run. Your arch type, which you determined in Step 1, should align with the shoe's arch support. Flat feet traditionally require motion control shoes, neutral feet benefit from stability shoes, and high arches need cushioned shoes. **I’m an advocate of throwing all that out the window and training your body to function without the need for shoes, also briefly mentioned in Step 1. I always train my athletes with the concept of running as naturally as possible. Having shoes like motion control shoes will force your body to move in a way that it doesn’t naturally want to move. This can help someone with pain run without pain, but only when they have these shoes or shoes with custom orthotic inserts on. The alternative is getting flat shoes with zero drop and wide toe boxes. This allows your foot to move and function as closely as possible to when you are barefoot, but without tearing your feet up.
Tip 7 - Try Before You Buy:
Don't rush the fitting process. Try on multiple pairs and take your time to walk, jog, or run in the store to assess the comfort and fit. Most specialty running stores have treadmills for this very purpose. **Keep in mind, they will persuade you or educate you with the concept of fitting a shoe based off your foot type. If you want to be a lifelong athlete and not have to rely on shoes to walk around your house when you get into your 50s to prevent pain, then learn how to train your body in shoes that mimic walking on the ground.
Tip 8 - Listen to Your Feet:
Your feet should feel comfortable. If you experience any discomfort or pain during the fitting process, you need to ask yourself “where and what kind of pain am I feeling?” If it is in your arch and it feels stressed like the muscles are really working, then you are JUST fine and need to go through an adjustment process. A running specialist and physical therapist can lead you through this successfully without injury. If your feet move back and forth in the shoe when you walk or jog, then they are too big. WE DON’T WANT BLISTERS! If you feel like your toes are squished together than get a wider toe box shoe. Trust the process, don’t buy a pair of shoes just because one shoe looks cooler than the other, because you want a specific brand, or because your friends think it is cool.
Conclusion:
Fitting running shoes correctly is an essential part of any runner's journey. A well-fitted pair of running shoes can make the difference between an enjoyable run and a painful experience, or worse, injury. By knowing your foot type, measuring your feet, and considering factors like width, arch support, and heel fit, you'll be well on your way to finding the perfect running shoes for you and your goals.
If you have any questions, feel free to reach out via email or book a free 15-minute call on our “get started” page and I’d love to chat with you about picking out your next pair of shoes!
Stay Strong and Stay Healthy!
Jayson Dahlquist PT, DPT, CAFS, Running Specialist/Coach
