Do Your New Running Shoes Fit?

Getting the size and fit of a new pair of running shoes is always important. Often we rely on advice given and someone physically checking the size and fit to ensure that the best fit can be found.

This clearly isn’t going to happen when we buy a pair of shoes by Mail Order. That said there is plenty we can do to help you get things right.

What We Can Do To Help…

Foot shape to shoe shape is something that is incredibly important and this is one of the first things we discuss with anyone who visits or phones the store. If we can’t see your feet then we will ask for a photo or two to get the ball rolling – you can read an article on the importance of Foot Shape to Shoe Shape here

Even sizing can be an issue in giving advice so if we ask to you to get your tape measure out don’t be surprised. Add to this photos of you wearing your current running shoes can really help too.
If you are visiting the store then we can do all of this. Likewise, if you are remote to us then videos can help too.

Checking the Size and Comfort…

Once you have received your new runners, simply inspect them. Have a look and check that there are no lumps or bumps that can cause a rub. Run your hand around the inside of the shoes and check all is well. Yes, there will some be areas, say where the tongue is stitched to the upper, that is perhaps a little rougher than other areas. That would be fairly normal. We just wouldn’t expect any obtrusive lumpy bits.
With your running socks on, try the shoe. Lace them up.
Whilst standing up knock your heel on the ground. Then, whilst still standing and weight bearing, lean forward to check the size. You should have a thumbs width space between your longest toe and the end of the shoe. So half to a full size bigger.
Now you can check that you are standing on the platform, not spilling over the sides of the shoe. we would expect there to be a little of this going on with some feet due to the nature of the shape of the foot to shoes. It’s a compromise that is needed with some feet, all be it a sensible one.
From here take a walk around your home. A running shoe shouldn’t feel overly tight nor loose. Some movement is generally considered normal, including some slip at the heel. Often, as you start running you won’t even notice this at all.

In Summary, the Key points:

Check for possible rubs
Ensure have a thumbs width between you and the end of the shoe
Ensure you are in the shoe and not spilling over the sides of the shoes


These are too small.	Up a half size and we have a thumb’s width.

Securing the Shoe
How you lace the shoes can make a big difference.
Just by using a ‘Butterfly Loop’ on the top two holes can help secure the heel and stop excess slip. Likewise by missing a lace-hole over the top of a high instep can relieve pressure without losing security.
Ideally, shoes should not be too tight. Being able to get your finger under the laces is ideal, whereas strangling your feet can press small bones together or put excess pressure on a tendon causing inflammation.

You may also like to read how we will be going about Shoe Fitting at the Store here