Getting the appropriate type of running shoes is crucial for your comfort, your running performance and for your safety. So, when you are picking your new pair of running shoes, make sure you take the time to select a pair which fits you right and which will ensure that you have a great running experience.


If you are not quite sure how to make sure that your running shoes fit you perfectly, you may want to read the following tips:

  • It is best to go to a specialized store for athletic shoes to pick the pair for you. The staff will most likely be able to answer any questions you might have, and they can also help you pick the best pair to fit your particular size, shape and gait type. Also, they will recommend which shoes are the best choice for your specific running needs, the terrains you prefer to run on, as well as the durability you expect.
  • Always choose sport-specific shoes if you regularly practice a certain sport. In this case – opt for shoes designed and made for running. They can be more expensive than other trainers, but the investment is worth it if you a regular runner who wants to improve your performance and ensure your safety from injuries.
  • It is advisable that you try on the running shoe of your choice after a long day at work or after your daily run. This is the time when your feet are most likely to be swollen and are at their largest size. By trying your shoes on at this point, you eliminate the risk of ending up with running shoes which are too tight and uncomfortable during and after a run or a race.
  • Try on the shoes with the exact same type of socks you are planning on earing when running.
  • Get both of your feet properly measured at the store or by a professional shoe fitter at the store. Different models have different styling, so do not just go by the size.
  • When trying on your shoes, you should ensure that there is about a thumb’s width space from your longest toe to the toe box.
  • Remember that running shoes should not require a break-in period, so they should feel comfortable as soon as you try them on.
  • Try on both shoes, and walk for a while with them on. You can even do some running, if possible just to get a general feel of how well they fit you.
  • Make sure you re-lace the shoes when you put them on, and apply the same pressure across the foot when lacing them in a crisscrossing pattern up to the top eyelets.
  • When you walk or run with the shoes, you should feel a firm grip to the heel. If you feel that your heel is slipping, then you may need a smaller size or another model of shoes for running.
  • Good running shoes should provide comfortable and sufficient cushioning, heel and counter stability, control, flexibility, traction and should be light. These shoes must provide you with the support you need and help improve your running performance and reduce the shock from the impact from hitting the ground when running.
  • On average, running shoes are made to withstand up to 500 miles of running, so do not hesitate to replace them with new ones once the cushioning gets worn out.
  • Do not be tempted to buy shoes just because they are popular, being advertised or because they look cool. Pick a brand and a model which is the most suitable for your specific foot shape, your arches and your gait type.
  • Whether you are a fan of minimalist shoes, or you prefer ones with extra cushioning, you should get a pair of shoes which provide good heel control and shock absorption to prevent injuries and health problems, such as: heel pain, fractures from impact stress, tendinitis, shin splints and overuse related injuries.
  • If you tend to overpronate, you should look for shoes with wider heels with lesser cushioning.
  • If you have problems with shin splints, opt for running shoes which provide maximum shock absorption.
  • If you have problems with hammertoes or bunions, go for shoes which have extra wide toe boxes, and are preferably with seamless mesh uppers to provide a comfortable fit.
  • If you are a lady runner with wider or bigger feet, you may want to consider trying on the male version of the running shoes you want. The male models are generally wider.
  • If you suffer from plantar fasciitis, running shoes with heel cups could help alleviate the pain.
  • If you need extra arch support, choose shoes which provide that or a pair with removable insoles, so you can use your own inserts or orthotics.
  • For more specific foot problems and pain, it is best to consult with an orthopedic surgeon or orthoptist. They will give you professional advice on the type of shoes or orthotics to get to resolve your problem.
  • Just in case, do not wear your brand new running shoes to a race. Make sure you do some running and practicing with them first, in order to ensure that they provide the comfort you expect and that they actually help enhance your performance and safety when running.