Footwear sizing

Hey iRun readers!  Hopefully everyone’s managing to stay cool and are having a great summer of running and racing.  

As a pedorthist (aka  a guy who deals with feet), one question that I certainly get asked alot is how to fit running shoes. What’s the proper fit?  Can they be too big?  Too small?  What are the consequences of wearing shoes too big or too small?  Hopefully I can provide a little insight into what to look for when fitting your running shoes.

First of all, here are a few basic tips when going out to buy your running shoes:

• Try shoes on closer to the end of the day or after a run/walk when your feet are likely to be a little more swollen.
• Always stand when checking the size.
• Don’t be alarmed if your shoe size various significantly from brand to brand (even different models within the same brand can have different sizing).  I often see people caught up with being a certain size which can certainly lead to a lot of grief.  This is also one of the concerns with buying shoes online.  Unless it’s exactly the same model from the same year, be careful as sizing is often different!
• Bring your regular run socks with you when you go in to try on shoes.  Thickness of sock can definitely change shoe size!

That being said, let’s look at what constitutes a ‘proper’ fit.  Ideally, when standing there is approximately 1/4 – 1/2  a thumbnails space from the end of your longest toe to the end of the shoe.  For width, you want to be filling out the sides of the shoe without hanging over the midsole.  For width, it often helps to look at the laces when you have the shoes laced up.  The eyelets (the holes that the laces go through) should be about an inch apart and pretty consistant throughout.  If the gap between eyelets is quite large the shoe is likely too narrow.  If the eyelets of the shoes are being pulled together, you might want to look for something a little narrower (many of the brands have width sizing).

This being the ideal, there is certainly quite a bit of room to vary here for personal preference.  Some certainly like their shoes to fit a bit snugger while others prefer to have a little more space.  This is often figured out through trial and error (some expensive experiments!).  Problem with shoes being too small is a heightened risk of black toenails and blisters due to the foot rubbing up against the material of the shoe.  Problem with shoes being too small is that the shoe may bend in the wrong spot.  If you look at the bottom of your shoes, you’ll notice some little grooves cut into the outsole of the shoe near where the toes bend (called flex grooves).  If the shoes are too big, this groove is in the wrong spot and can potentially cause trauma to the forefoot.  Shoes that are too big can also lead to blistering due to excessive movement in the shoe.

If you’ve been running for years, you likely already know what works best for you.  For those newer into the sport or for those experiencing problems with shoe fit, it can certainly help to find someone knowledgeable at one of your local specialty shoe stores to help you out.

Happy running!

Ryan