Skip to main content

Do your running shoes fit right? How to check

Your feet support your entire body, so the last thing you want to do is wear the wrong shoes while running. Whether you are a novice or are a marathon runner, avoid injury with a properly-fitting running shoe. Avoid shin splints, knee pain, tendinitis, and more by making sure the shoes support you throughout all of your runs. Your running sneakers should be a comfortable fit from the start; there should be no break-in period. The first step is to identify if you need a new pair of shoes. If you’ve realized that, we’ll help you figure out how to determine which running shoes are right for you.

Is it time for a new pair?

You should only be wearing your running shoes for about three to four months. After that, they’ll offer you less support due to wear. While it can be frustrating to have to purchase a new pair of running shoes a couple of times a year, keeping your body safe is worth the cost. If you are unsure how long you’ve had your current pair of running shoes or you’re not sure if they properly fit, there are a few signs to figure it out.

You’ll want to purchase a new pair of running sneakers if:

  • They give you blisters anywhere on the foot.
  • You experience tightness or numbness in your toes.
  • Aching arches and strains in your foot or calves.

Check your fit

Your sneakers should have a snug fit at the heel and midfoot. Shoes are designed to flex as you run because your toe will move forward, toward the front of the shoe, so make sure you have about a thumb’s distance of space between your big toe and shoe.

Skip the online shopping

While everything can be bought online these days, heading into a running shoe store where there is a specialist will help you in more ways than one. Thanks to their knowledge, they’ll be able to pick out sneakers that best accommodate you, and you’ll have the luxury of trying them on to deduce which one is the best fit.

Foot measurements

Definitely measure your foot at the store. As you age, your arch can flatten, causing a larger shoe size. It’s important to note that your running shoe size will probably be different from your typical, everyday shoe size. Plus, the shoe specialist will be able to determine if you have a wide or a narrow foot.

Brand knowledge

Shoe brands tend to differ in sizing, and the shoe specialist will be well aware of that. They’ll be able to measure your foot in-store and recommend the right-sized sneakers from every brand. Your specialist will also be able to identify brands that accommodate any foot issues or running preferences.

Image used with permission by copyright holder
Jacob Lund/Shutterstock

Foot specialties

Your specialist will know which shoes to pick depending on your arch and if you have any issues like a hammertoe. Make sure you relay all of your concerns so they can help you pick the best shoe.

Gait

If your foot tends to roll out to the left or right as you run, you’ll want to choose a shoe that properly supports your midfoot. However, you can also opt for a neutral shoe if your gait doesn’t lean in any direction. They should be able to determine your gait at the store or in a podiatry office if needed.

Cushioning

As you run, you may prefer all-around more firm or thick cushioning to support your feet. However, this isn’t for everyone! By trying on shoes in the store, you’ll also be able to test out what your foot-drop preference is. Running shoes with a foot drop provide more cushioning in the heel so that your heel strikes the ground first when you run. However, some running shoes are made with a zero drop, meaning there is even cushioning throughout the shoe, causing you to hit the ground at your midfoot and running at a lower impact.

Trail versus street

Depending on where you normally run, you are going to want a shoe that accommodates your running path. Running uphill across branches on a trail is going to require a totally different type of shoe and support versus running locally in your neighborhood.

While going into the store may seem like a nuisance, you’ll end up preventing the possibility of doctor’s appointments, injuries, or time off from running. The older you get, the more important it becomes to take care of your body, and one of those ways is to get the right pair of running shoes. Trust us — when you finally put the right sneakers on, you will notice the difference.

Editors' Recommendations

Antonia Maric
Former Digital Trends Contributor
Antonia Maric originally hails from Westchester, New York. Aside from writing, Antonia takes pride in exploring national…
Snowboard gear 101: Sintered vs extruded – which snowboard base is right for you?
Snowboard buying info you really need to know
Snowboarder making powder turn

Snowboarding is all about the glide. As you gain momentum and rip turns, there's an exhilaration like little else. Add in beautiful mountain surroundings, and sliding on snow is a seminal experience. But what makes a snowboard so slippery? Ultra-high-molecular-weight polyethylene (UHMWPE) has a unique combination of abrasion resistance and low friction. That makes it an ideal material for a snowboard's base, enabling lap after lap of high-speed fun. It just works.

Snowboarders have two base options when picking a new board: sintered and extruded. Each has its pluses and minuses and suits a particular rider. So what's the difference between the two? Let's dive in.

Read more
The 10 best chore coats for men: They’re perfect for seasonal layering
Look great and work hard when you wear these canvas barn coats
Man zipping up a jacket

At a certain age, there are things that every respectable male should possess: a decent suit, a reliable pocket knife, and the confidence to change a tire, for starters. Some tasks require tougher tools and tougher apparel, though. Things like splitting wood, grinding in the shed, and mending fences at the ranch, for example, all call for a proper barn coat (also called a barn jacket or chore coat) -- a durable outer layer that blends timeless style and rugged construction with all-day comfort.

Like virtually all menswear items, there is a long list of options for you to choose from if you are in the market for such a coat. If you're looking to upgrade your life while working hard or looking rugged when you're not in the barn, we have done all the heavy lifting for you. Here are the best men's chore coat options for you to look and work your best in.

Read more
Snowboarding tips: Set your snowboard stance for a winter of shredding
Your snowboard stance is the key to a successful run
Beech Mountain snowboarding

When you first learned how to snowboard, chances are you picked up your board from the rental shop, they asked you a few questions that you weren't totally sure of the answers to, and then you went off to learn how to snowboard — or to fall over on the mountain for a day. It's different now. You've bought your own snowboard. You're fully decked out and ready for the winter season. But your new bindings are still sitting alongside your pristine snowboard, waiting to be attached.

Whatever your snowboarding level, you can always benefit from a little ride optimization. Setting your snowboard stance correctly should be at the top of any list of snowboarding tips — or perhaps second, under finding a well-fitted pair of snowboard boots. Your stance underpins every move you make on the board. It amplifies your riding style. It sets you up for shredding powder, ripping groomers, or sending it big in the park. But first, you need to understand the difference between regular and goofy, get ride angles, stance width, and more. We're here to help you get set up.

Read more