How To Know If Running Shoes Fit

As a runner, finding the perfect pair of running shoes is essential. Not only do they provide comfort and support, but they can also help prevent injuries and improve performance. But how do you know if running shoes fit correctly? In this article, I will share my personal experiences and provide detailed insights on how to determine if your running shoes fit properly.

1. Measure Your Feet

Before you start shopping for running shoes, it’s important to measure your feet accurately. Many running stores offer professional fittings where they measure the length and width of your feet to determine your shoe size. This ensures that you’re starting with the right size and reduces the chances of buying shoes that are too big or too small.

2. Consider Foot Shape and Pronation

Understanding your foot shape and pronation can help guide your shoe selection. There are three main foot shapes: neutral arch, high arch, and flat feet. Additionally, runners can have different types of pronation, including neutral, overpronation, and underpronation. These factors can affect the type of shoe support and cushioning you need. If you’re unsure about your foot shape or pronation, consult with a running specialist to get proper guidance.

3. Try Shoes on Later in the Day

Feet tend to swell throughout the day, so it’s best to try on running shoes in the afternoon or evening when your feet are at their largest. This will give you a more accurate idea of how the shoes will fit during your runs. It’s also important to wear the same type of socks you usually wear while running to ensure a proper fit.

4. Check for Toe Room

One of the most important aspects of a proper fit is having enough toe room. When trying on running shoes, make sure there is about a thumb’s width of space between your longest toe (usually the big toe) and the front of the shoe. This allows for natural movement and prevents toe injuries, especially during long runs when your feet may swell.

5. Assess the Width

The width of the shoe is just as important as the length. Your feet should not feel cramped or squeezed from the sides. If the shoes feel too narrow, they can cause discomfort, friction, and potential blisters. On the other hand, if they feel too wide, your feet may slide around inside, leading to instability and potential injuries.

6. Test the Heel Fit

The heel fit is crucial for stability and preventing slippage. When trying on running shoes, pay attention to how snugly the heel cup holds your foot. It should feel secure without any excessive movement. Some heel movement is normal, but if it feels too loose or if your heel slips out easily, it’s a sign that the shoes may not be the right fit for you.

7. Take Them for a Test Run

Once you’ve found a pair of running shoes that feel comfortable and fit well, it’s important to take them for a test run. Most running specialty stores offer a return policy that allows you to run in the shoes and return them if they don’t work for you. Put them to the test on different terrains and pay attention to any discomfort or pain. It’s normal for new shoes to feel slightly different, but if they cause significant pain or discomfort, they may not be the right fit for you.


Ensuring that your running shoes fit correctly is crucial for a comfortable and injury-free running experience. By measuring your feet, considering your foot shape and pronation, trying shoes on later in the day, checking for toe room, assessing the width and heel fit, and taking them for a test run, you can increase the chances of finding the perfect fit. Remember, everyone’s feet are unique, so what works for one runner may not work for another. Take the time to find the right pair that suits your individual needs and preferences.