Size is the most important factor when it comes to buying running shoes. Many people think running shoes are supposed to be tight and have a misconception regarding this aspect.
You should look for a perfect fit which is neither too tight nor too loose. Your aim is to strike a balance and find a snug fit which is ideal. Never go for a tight fitting shoe as there will be many problems.
- Your feet expand during running by body pressure and increased blood flow. Tight fitting running shoes will restrict blood circulation causing problems.
- Tight running shoes give you severe blisters and feet pain.
- Your performance of the track will suffer due to tight fit shoes.
Finding the correct fit requires trying the shoes on and checking a few things out.
The Perfect Fitting Running Shoes
After wearing the shoes, check how the fit is on 3 parts of the shoe:
The Toe Box
The toe box or front end of the shoe should have enough room so that your toes can wiggle without restriction. As a rule of thumb, there should be a gap of at least a thumb’s distance from your longest measuring toe to the end of shoe. The extra room is required to accommodate your swelled feet during running.
The Mid Sole
The middle part of the shoe should be cozy around your feet without creating any pressure. Without tying the laces, try how it fits. It should be like your sock fitting against your feet to provide support and stability. You can adjust the fit with the lacing if the size is not appropriate.
The Heel Portion
The heel of the running shoe should feel snug but not tight. You will be able to take your feet out of the shoe with it laced but not tied. A over tight or loose heel will lead to blisters and other injuries. So the heel of your feet should be able to move without feeling uncomfortable. The heel should also not slip, which means the shoes are too big.
Bonus Size Tips
- The overall fit of the shoe should snug and you will know if it is comfortable when you try it out. Any discomfort in the shoe that you feel in the shop will amplify on the track. So you should be careful when choosing the size.
- You feet start expanding from the morning and reach its maximum size during afternoon. So it is best to buy your running shoes in the evening to get the correct idea of size.
- It is generally considered better to buy half a size over your normal walking shoes. This leaves room for the feet to expand during running.