You rely on your running shoes to take you places. Whether that's running on a treadmill or pounding the pavement, your running shoes should last between 250 and 350 miles. Doing this in running shoes that are too small can cause blisters and nerve pain. Finding the right shoe size is vital to a comfortable, enjoyable run.
Sizing Rules
One reason you may not find the right size running shoe is if you choose a shoe that is the same size as your dress or casual shoes. Running shoes tend to be sized a half-size smaller than your other shoes, which means if you automatically order or buy your traditional shoe size, you may not have enough room. Remember that it is better to buy shoes that are slightly too big than slightly too small -- the smaller shoe will pinch the nerves of your feet.
Trying Them On
When you try on running shoes for the first time, there are a few things you should look for in terms of fit and having enough room. First, your heel should fit in the shoe and not slide out of place. Your toes should have enough "wiggle room" -- practice lifting them up and down and wiggling them in the toe box. If you do not have enough room to move your toes, the shoes are too small. Press your fingers on the top of the shoe. You should have enough room -- about the length of your thumbnail -- between your big toe and the top of the shoe. This is because your feet tend to swell as you run, so you will need "growing" room.
Too Much Room
Just as a shoe can be too small, it also can be too large. One way you can tell the running shoe is too big for you is by examining how it fits at your ankle. The back of the shoe should be supportive, cupping the back of the ankle. If it doesn't, your shoe may have too much room. Another way to tell is to run with the shoe on. If the shoe feels as if it's slipping, first try to re-tie your shoelaces. If you run again and it still slips, you have too much room.
Tips for Room
Two factors can affect how much room you have in your shoes: what time of day you try them on and what kind of socks you are wearing. If you try on athletic shoes with dress socks, yet you wear thicker ones when you run, you may be creating a false sense of room for your shoe. Always wear the same athletic socks you will use to run in. Another factor is what time of day you try the shoes on. Your feet tend to swell throughout the day. If you are a nighttime runner, don't buy shoes in the morning. Your feet will be smaller then and your shoes might seem roomier than they actually are.
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