How To Choose Shoe Size For Running

Choosing the right shoe size for running is essential for a comfortable and injury-free experience. As a seasoned runner, I have learned the importance of finding the perfect fit through trial and error. In this article, I will share my personal insights and provide detailed guidance on how to choose the right shoe size for running.

Understanding Foot Anatomy

Before diving into how to choose the correct shoe size, let’s briefly discuss the anatomy of our feet. Each foot consists of bones, ligaments, tendons, and muscles that work together to provide support and mobility. It is crucial to consider these factors while selecting the right shoe size.

Measure Your Feet

To get started, the first step is to measure your feet accurately. It is recommended to measure your feet in the afternoon or evening when they are at their largest due to the natural swelling that occurs throughout the day.

Grab a piece of paper, a pencil, and a ruler. Stand with your weight evenly distributed on both feet and have someone trace the outline of each foot. Measure the length from the back of the heel to the longest toe, and record the measurements for each foot. This method ensures a more precise measurement compared to relying solely on shoe size numbers.

Consider Foot Width

Aside from length, foot width is another crucial factor to consider when selecting the right shoe size. Feet come in different widths – narrow, medium, wide, and extra wide. If you have wider feet, choosing shoes with a wider toe box will provide more comfort and prevent any discomfort or rubbing while running. Make sure to check the shoe’s specification for its width.

Try Shoes on in the Afternoon

Now that you have your measurements and foot width in mind, it’s time to try on some shoes. It is recommended to try on running shoes in the afternoon as our feet tend to swell throughout the day. This ensures that the shoes you choose will accommodate your feet properly during your runs.

When trying on shoes, wear the type of socks you would typically wear while running. Lace up the shoes comfortably, ensuring they are snug but not too tight. Walk and jog around the store to get a feel for the shoes. Pay attention to any discomfort, rubbing, or pressure points.

Consider Toe Box Space

The toe box, or the front part of the shoe, is another essential aspect to consider. You should have enough space around your toes to wiggle them comfortably. Keep in mind that your feet may slide forward slightly while running, so having that extra wiggle room prevents your toes from getting cramped and potentially causing blisters or discomfort.

Consult with a Running Specialist

If you are unsure about finding the right shoe size or need additional guidance, consult with a running specialist at a local running store. These experts can analyze your feet, gait, and running style to recommend the best shoe size and type that suits your specific needs.


Choosing the right shoe size for running is a crucial step in ensuring a comfortable and injury-free running experience. By understanding your foot anatomy, accurately measuring your feet, considering foot width, and trying on shoes properly, you can find the perfect fit for your runs. Don’t hesitate to seek guidance from experts if needed. Remember, a well-fitted pair of running shoes can make all the difference in your performance and enjoyment of the sport.