What Size Running Shoe

When it comes to running, one of the most important factors to consider is finding the right size shoe. As a passionate runner myself, I understand the impact that ill-fitting shoes can have on performance and comfort. In this article, I will delve deep into the topic of what size running shoe to wear, providing personal insights and detailed information.

Why the Right Shoe Size Matters

Running is a high-impact activity that puts a significant amount of stress on the feet. Wearing the wrong shoe size can lead to a range of issues, including blisters, black toenails, and even more serious injuries like stress fractures. Not only can properly fitting shoes help prevent injuries, but they also enhance overall running performance.

When your running shoes fit correctly, they provide the necessary support and stability to help you maintain proper form and stride. This can result in improved speed, endurance, and overall comfort during your runs. On the other hand, shoes that are too tight or too loose can throw off your gait and lead to discomfort and inefficiency.

How to Determine the Right Shoe Size

Getting the right shoe size starts with measuring your feet accurately. While you can go to a professional running store for a proper fitting, there are a few steps you can take to measure your feet at home.

First, find a blank sheet of paper and a ruler. Place your foot firmly on the paper, ensuring that your weight is evenly distributed. Trace the outline of your foot with a pencil or pen. Then, measure the length from the heel to the longest toe and the width across the widest part of your foot.

Once you have your measurements, refer to a sizing chart provided by the shoe manufacturer. Keep in mind that different brands may have slight variations in sizing, so it’s essential to refer to the specific brand’s chart.

Considerations for Finding the Right Fit

While measuring your feet provides a good starting point, it’s crucial to consider other factors when determining the right shoe size. Here are a few additional considerations:

  • Toe space: Ensure that you have enough room in the toe box to wiggle your toes comfortably. Your toes should not be cramped or pressed against the front of the shoe.
  • Arch support: Look for shoes that provide adequate arch support for your foot type. Flat feet may require more support, while those with high arches may benefit from a shoe with more cushioning.
  • Width: Consider the width of your foot as well. Shoes that are too narrow or too wide can lead to discomfort and instability.
  • Try before buying: Whenever possible, try on running shoes before making a purchase. Walk or jog around the store to get a feel for how they fit and perform.

Online Shoe Shopping Tips

While trying on shoes in-store is preferable, sometimes online shopping is the only option. Here are a few tips to keep in mind when buying running shoes online:

  • Read reviews and ratings from other runners to get an idea of the shoe’s fit and comfort.
  • Look for online retailers that offer free returns, so you can exchange or return the shoes if they don’t fit correctly.
  • Stick to reputable brands and models that you have already tried and know fit you well.


Choosing the right size running shoe is crucial for a comfortable and injury-free running experience. By accurately measuring your feet, considering your foot shape and specific needs, and trying on shoes before buying, you can find the perfect fit. Remember, finding the right shoe size is a highly individual process, and it may take some trial and error to find the perfect pair. But once you do, it will be well worth the effort.