How to Fit Running Shoes: Identifying the Right Size and Support

Introduction

Finding the right pair of running shoes can be a daunting task. With so many brands, styles, and sizes available, it can be hard to know what to look for and how to ensure that you end up with a comfortable, supportive pair of shoes. In this article, we’ll explore how to fit running shoes for maximum comfort and performance.

Identifying the Right Size and Fit

The first step in fitting running shoes is identifying the right size and fit for your feet. This can be done by measuring your feet and trying on different sizes.

Measuring Feet

When it comes to finding the right pair of running shoes, size is everything. To get the most accurate measurement, it’s important to measure both feet while standing up. A study published in the International Journal of Clinical Practice found that “the length of the foot increases when the subject stands”, so it’s essential to measure while standing up to get the most accurate results.

Trying on Different Sizes

Once you have an idea of your shoe size, it’s time to try on different sizes. It’s best to try on shoes at the end of the day when your feet are at their largest. According to the American Orthopaedic Foot & Ankle Society, “feet tend to swell throughout the day, so shopping for shoes later in the afternoon is preferable”. When trying on shoes, make sure there’s enough room to move your toes and that the width of the shoe is comfortable.

Considering Arch Height

Arch height is another important factor to consider when fitting running shoes. High arches require more cushioning and support, while low arches need more stability. If you’re unsure of your arch height, you can do a simple wet test. Dip your feet into water and then stand on a paper bag or piece of cardboard. If you have high arches, the imprint will be narrow with little to no contact in the middle. Low arches will leave a wide imprint with full contact across the entire foot.

Breaking in New Shoes

Once you’ve chosen the right size and fit, it’s time to break in your new shoes. This can be a process, but it’s important to take your time and go slowly.

Wearing Them Around the House

Start by wearing them around the house for a few hours every day. This will help to gently stretch the material and form the shoe to your foot.

Taking Short Walks or Runs

Once you’ve worn the shoes around the house, it’s time to take them for a spin. Take short walks or runs to see how they feel on your feet. Pay attention to any areas that may be rubbing or pinching and adjust accordingly.

Increasing Mileage Slowly

As you break in your shoes, it’s important to increase your mileage slowly. The American Academy of Orthopaedic Surgeons recommends “increasing your distance by no more than 10 percent each week”. This will give your feet time to adjust and will help to prevent injury.

Cushioning and Support

When looking for running shoes, it’s important to consider cushioning and support. The right shoes should provide adequate cushioning and support for your feet.

Looking for Supportive Shoes

Look for shoes that offer plenty of cushioning and support. Shoes with thick midsoles and cushioned insoles can help to reduce foot fatigue and provide extra shock absorption.

Evaluating the Midsole

It’s also important to evaluate the midsole of the shoe. The midsole plays a key role in providing cushioning and support. Look for shoes with midsoles made from EVA foam, polyurethane, or other cushioning materials.

Choosing the Right Insoles

Finally, consider buying insoles or inserts for extra cushioning and support. Insoles are designed to fit inside the shoe and provide additional cushioning and support for your feet. There are a variety of insoles available, so it’s important to choose the ones that are best suited for your feet.

Finding the Perfect Lacing System

The lacing system of a shoe plays an important role in providing a secure fit. It’s important to find the right lacing system for your feet.

Consider Your Foot Shape

Before choosing a lacing system, it’s important to consider your foot shape. People with wide feet may prefer a lacing system that allows for more flexibility, while people with narrow feet may prefer a lacing system that provides more stability.

Testing Out Different Laces

Once you’ve identified your foot shape, it’s time to test out different laces. Try different lacing systems to see which one works best for your feet.

Adjusting the Tightness

Once you’ve found the right lacing system, you can adjust the tightness to your liking. Make sure the shoes are snug, but not so tight that they’re uncomfortable.

Assessing Heel Slippage

Heel slippage can be a major issue when it comes to running shoes. It’s important to make sure the heel fits snugly to prevent blisters and other issues.

Making Sure the Heel Fits Snugly

The first step is to make sure the heel fits snugly. The shoes should fit securely around the heel and shouldn’t slip when you walk or run.

Placing Insoles or Inserts

If the heel still slips, you can try placing insoles or inserts in the back of the shoe. These can help to lock the heel into place and prevent slipping.

Locking the Heel Into Place

Finally, consider using lacing techniques such as the heel lock or figure-eight lacing to lock the heel into place. These techniques can help to keep the heel snug and prevent slipping.

Evaluating Breathability

Breathability is another important factor to consider when fitting running shoes. Look for shoes with materials that are breathable and allow air to flow through the shoe.

Checking the Upper Materials

Start by checking the upper materials of the shoe. Mesh and synthetic materials tend to be more breathable than leather or canvas.

Looking for Mesh Panels

Look for shoes with mesh panels or ventilation holes to help keep your feet cool. These features can help to improve airflow and reduce moisture buildup.

Choosing Synthetic or Natural Materials

Finally, consider choosing synthetic or natural materials for the upper. Synthetic materials tend to be more breathable than natural materials, but natural materials can provide more durability and protection.

Testing for Comfort

The last step in fitting running shoes is testing for comfort. Go for a test run or walk in the shoes to make sure they feel comfortable on your feet.

Going for a Test Run

Go for a short run or walk in the shoes to make sure they’re comfortable. Pay attention to any areas that may be rubbing or pinching and adjust accordingly.

Walking in the Shoes

Take a few laps around the store to get a feel for the shoes. Make sure they feel comfortable and that there’s enough room to move your toes.

Listening to Your Feet

Finally, it’s important to listen to your feet. If the shoes don’t feel comfortable or supportive, it’s best to choose a different pair.

Conclusion

Finding the perfect pair of running shoes can be a challenge, but with the right tips, it doesn’t have to be. By measuring your feet, trying on different sizes, considering arch height, breaking in new shoes, assessing cushioning and support, finding the right lacing system, preventing heel slippage, evaluating breathability, and testing for comfort, you can find the perfect pair of running shoes for your feet.

Summary of Key Points

In summary, the key points to remember when fitting running shoes are to measure your feet, try on different sizes, consider arch height, break in new shoes, look for supportive shoes, evaluate the midsole, choose the right insoles, consider your foot shape, test out different laces, adjust the tightness, make sure the heel fits snugly, place insoles or inserts, lock the heel into place, check the upper materials, look for mesh panels, choose synthetic or natural materials, go for a test run, walk in the shoes, and listen to your feet.

Final Tips for Successful Shoe Fitting

To ensure a successful shoe fitting, always measure your feet while standing, try on shoes at the end of the day, increase your mileage slowly, look for shoes with ample cushioning and support, find the right lacing system for your feet, use insoles or inserts to prevent heel slippage, choose breathable materials, and always test for comfort before buying.