BUYING THE RIGHT SIZE SHOE
- Running shoes are used for running, so they need to be roomier than a regular shoe. Why? Remember the force of heel strike? each foot does this 500 TIMES EACH MILE, so your feet tend to spread out, and your arch flattens, making your foot longer inside the shoe.
If you aren't sure of which size to buy, it's nearly always better to choose the larger size because much more can be done to fine-tune the fit:
- Change to a thicker sock like Thorlo
- Add a replacement insole; these are thicker and more durable than standard insoles
- Adjust the lacing to snug up the fit (lace lock, for example)
If a shoe is too small, there's not much you can do. Since running shoes don't stretch, the only option is to try a thinner sock.
Also, on longer runs your feet get hot and can swell up by1/2 a size.
General Rule Buy a full size bigger than your measured shoe size.
- You should have about a thumb's width of room at the end of your longest toe. If you can't wiggle your toes, then move up to the next size.
- The shoe should hold your foot securely around the midfoot (arch and instep) and at the heel, with little or no slipping.
CORRECT WIDTHThe width of a shoe is too narrow if the little toe is bulging over the side of the upper, and too wide if the upper creases too much when you bend your foot
WHEN TO CHANGE YOUR SHOES
1.If you get "BLACK TOES"when you run
This almost certainly means you are buying your shoes at least a size too small. Get rid of the offending shoes and buy a bigger size!!
2.If you get pain in your feet, knees or hips
This means your shoes no longer have any cushioning in them if they are old, or you have bought a cheap shoe which has very little cushioning or flexibility. Listen to your Body telling you it wants new shoes!
The manufacturers recommend changing your shoes after 6 months or 6oo miles,
FOR THE CORRECT SIZE
Because sizing varies from shoe model to model, you might find shoes differing by up to 1-2 sizes, yet they all fit! The shoes all look the same size, only the number on the shoebox is different.
Bigger is Better!!
If a shoe is too small, there's not much you can do. Since running shoes don't stretch, the only option is to try a thinner sock.
Also, on longer runs your feet get hot and can swell up by1/2 a size.
General Rule Buy a full size bigger than your measured shoe size.
- You should have about a thumb's width of room at the end of your longest toe. If you can't wiggle your toes, then move up to the next size.
- The shoe should hold your foot securely around the midfoot (arch and instep) and at the heel, with little or no slipping.
CORRECT WIDTHThe width of a shoe is too narrow if the little toe is bulging over the side of the upper, and too wide if the upper creases too much when you bend your foot
WHEN TO CHANGE YOUR SHOES
1.If you get "BLACK TOES"when you run
This almost certainly means you are buying your shoes at least a size too small. Get rid of the offending shoes and buy a bigger size!!
2.If you get pain in your feet, knees or hips
This means your shoes no longer have any cushioning in them if they are old, or you have bought a cheap shoe which has very little cushioning or flexibility. Listen to your Body telling you it wants new shoes!
The manufacturers recommend changing your shoes after 6 months or 6oo miles,
FOR THE CORRECT SIZE
1.If you get "BLACK TOES"when you run
This almost certainly means you are buying your shoes at least a size too small. Get rid of the offending shoes and buy a bigger size!!
2.If you get pain in your feet, knees or hips
This means your shoes no longer have any cushioning in them if they are old, or you have bought a cheap shoe which has very little cushioning or flexibility. Listen to your Body telling you it wants new shoes!
The manufacturers recommend changing your shoes after 6 months or 6oo miles,
FOR THE CORRECT SIZE