How to Find Your Running Shoe Size and Fit
Finding the right shoe size is crucial to running in comfort, and can be done in 3 easy steps:
| 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
You will need: a piece of paper or cardboard, a tape measure or ruler and a pen.
| Place the piece of paper on a hard, flat surface. |
| Wear socks that are similar to what you will wear while running. Stand with one foot on the paper. |
| Keeping your body weight over your foot, trace a thin line around the outside of your entire foot. Hold the pen perpendicular to the ground while drawing the line. |
| Measure vertically down the length of your foot tracing to find your foot length. |
| Measure horizontally across the widest part of your foot tracing to find your foot width. |
| Repeat these steps for your other foot and use the larger foot measurements when determining your running shoe size. |
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 provides a better fit 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.
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 your 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
| 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 and a stronger foot may cause the arch to rise, resulting in a shorter size. Weight changes and activity level can also influence foot size. |
| 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. |
| Your standard running shoe size is typically a half size larger than your casual shoe |
In general, running in shoes that are slightly too large is preferable to running in shoes that are too small. |
| 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. |
| Faster running means you want a snugger fit |
A tighter fit means you'll stay better connected to the shoes when increasing your 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. |
| 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. |
| Different lacing techniques can also affect fit |
For more information, watch the video below. |
How Lacing Techniques Can Affect Your Shoe Fit
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.
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