How Should Running Shoes Fit & Why It is Important to Wear a Comfortable Sneaker

How Should Running Shoes Fit

When you buy shoes or clothes, whether for special occasions or daily use, you want to ensure that you get the correct size. When investing in running shoes, the same advice applies. You need to ask yourself, “How should running shoes fit my feet?”. Fitting is everything. Your run will not be helpful if you do not put on suitable running shoes that offer your feet the ideal fit.

Runners cannot overlook the importance of buying a proper pair of running shoes. The perfect running shoes with the ideal fit wrap around your feet, offering comfort and security simultaneously. In addition, the ideal fit provides flexibility and sufficient space for your feet to breathe while running.

If you run while putting on an ill-fitted pair of running shoes, there is a significant risk that you will get blisters, injuries, or worse. Likewise, if you feel that your sneakers are too tight, that indicates that you should get a new pair of shoes.

Don’t needlessly suffer the results of using the wrong running sneakers. If you keep wearing ill-fitting runners, your overall performance might be influenced, and your natural running form might be affected. It might also influence your blood circulation.

Tight running shoes might also make you feel unstable as your feet will keep straining within the edges of your shoes.

If you are getting yourself ready for a marathon, you don’t want to have blue toes, blisters, or other discomfort. So to stop this from occurring, Put on sneakers that are perfect for your foot structure.

There are many running shoe brands you can choose from, but you could be an informed buyer by doing a bit of research before ordering.

Proper fitting should always be a deciding factor in anyone’s runners choice. Never fall in love with a pair of shoes until you know it fits your feet because amazingly-looking shoes that fit poorly are certainly not so amazing when you run wearing them.

Effects of Wearing a pair of Too-Tight or Too-Loose Running Shoes

Running shoes that are too loose or too tight can cause damage to your toes.

Discomfort and pain are clear signs that your sneakers are the wrong size, but sometimes that is less obvious. If you see any of these problems, it might be time to check your shoe size:

  • You have corns or bunions on the side of your toes.
  • You can’t put your running shoes off without totally loosening the laces.
  • Your heel slides when you’re running or walking uphill.
  • You have a strain or numbness on the top of your foot.
  • Your toes burn after a run.
  • You experience knee pain while running downhill.
  • Your feet ache during or after your run.
  • You develop tendonitis when you run.
  • You experience wetness after putting on your running shoes.
  • Your arches ache.

How Tight Should Running Shoes Fit

Benefits of Getting a Running Shoe with Proper Size

The advantages of an acceptable fit include the following:

  • It allows you to concentrate on body performance and make the most of your running, not shoe performance.
  • It gives you the drive to continue your exercise.
  • Decreases or removes the occurrence of blisters, calluses, and burns.
  • Your toes will have enough space to spread.
  • Your toes will not feel constricted or hit the end of your shoes.
  • Your heels should feel snug in the back of your shoes, ensuring that your feet do not slip out of the back of your shoes.

Read more: the ultimate guide to the benefits of wearing a pair of proper running shoes.

How Can Running Sneakers be Comfortable?

When it comes to picking your runners, you need to avoid choosing shoes with the exact size of your feet to avoid suffocating your feet due to tightness. Also, remember that while your foot moves, its size feels bigger than its size while you stand.

If the weather is hot, tightness will cause overheating, which will cause many problems for your feet and skin due to the bad odor that heat creates. Moreover, consider your running forms and mechanics because they tell factors of what size your shoes must be.

You also need to consider the obstacles you face while running; for instance, if your bones receive shocks from over-gripping shoes, it becomes necessary to have a wide running shoe.

How to Make Sure that Your Running Shoes Fit

Finding good running shoes might not be rocket science, but it takes a bit of knowledge about fit, type, and efficiency.

Phase 1: Analyze Your Feet

Your shoe fitting begins with a foot analysis. Next, you will have to look at your arch. The needed arch support your running shoe should have will depend on determining whether your arch type is high, low, or normal.

High Arch: You’ll need a more cushioned, flexible shoe if you have a high arch. With a high arch, your foot usually is more rigid. Thus, rather than the shock spreading out through your foot, it gets moved to your hips, knees, and ankles. To deal with this shock transfer, your shoe needs to be more cushioned and flexible.

Low Arch: On the other hand, if you have a low arch, your foot usually is more flexible, so you’ll need a shoe from stability running shoe type that will support your foot better.

How Running Sneakers Should Fit Arches

How to Know Your Foot Arch Type?

  1. Put a slight layer of water in a lightweight vessel.
  2. Soak the sole of your foot in the vessel.
  3. Hop onto a piece of thick paper.
  4. Step back and see the sign that the sole formed on the paper.

Phase 2: Measure Your Feet Size

The first step to ensure you get a proper shoe fit is to measure your feet’ size correctly, including length and width.

For proper length: allow at least 1/2 to 1 inch (the width of the thumb) between your longest toe and the end of the shoe.

To decide that this is the correct width for your running shoes, you should be able to pinch the material anywhere on the sides or the top of the shoes.

Should Running Shoes Be Tight or Loose

Running shoe size is typically half a size bigger than your average shoe size. So, after deciding your shoe’s length and width, try a pair of running shoes around half a size bigger than your average shoe size.

Phase 3: Try Different Shoes

Working with an experienced shoe expert who can help you get a proper fit for your running shoes is the secret to this process. In addition, some specialized shoe shops and sports-oriented podiatry offices also provide gait studies, which means they can decide on the best running shoes for you based on how you run and walk.

The results of the gait review will decide which of the three types of running shoes should be considered:

  1. Neutral
  2. Motion control
  3. Stability

This helps to ensure that you end up with a pair of running shoes that offer enough support.

Phase 4: Ensure They Fit Perfectly

The essential advantage of a proper shoe fit is good stability and support for your feet, which will allow the optimal level of running and exercise.

Making sure that your running sneakers fit is not just about having the ability to get your feet into the shoes. You have to check specific areas of the sneakers to get a good fit.

These contain the toe box, saddle, heel, heel counter, midfoot and, outsole, etc.

Toe box and Forefoot

To ensure safety and optimal shock attenuation, your longest toe should lie at a distance of about a thumb’s width from the shoe’s head. If your shoes are squeezed together as one bunch without any space for movement, chances are your feet will feel the impact of every strike or shock you receive. Thus, hitting sharp rocks or rugged terrains will wreak havoc on your toes and reduce your performance.

Midfoot and RearFoot

To fit your feet aptly, your running shoes must wrap around your feet snugly. If your shoe is not true-to-size, you will experience blisters amid your toes, the upper part of your toes, the ball of your foot, or your heels. Therefore, try wearing your shoes around your home or for short runs after purchasing them. Witnessing blisters is a significant sign that your shoes are unsuitable for your feet and must be returned to the store. Choose a store with a decent return policy that allows you to return your ill-fitting shoes.


A properly sizing running shoe has to feel snug in the midfoot. The midsole is an intermediary between the top of your shoe and the outsole. Choose a shoe featuring a midsole that is not too loose and not too tough, but rather a midsole that evokes a cushy feeling without being weighty.

The Heel Counter

The heel counter is tasked with preserving balance while your feet land on the ground and protecting your ankles. Therefore, a suitable pair of running sneakers should have heel counters that give free rein to ankle motion.

The Saddle

The saddle contributes with the shoes’ laces to protect your arches by ensuring your feet are gripped tightly inside your shoes, which prevents your feet from rolling and slipping. However, your saddles shouldn’t feel too constraining or tight not to impair your running.


The insoles are unfixed cushions that stabilize your feet and can be removed at your disposal. They should maintain a balance between softness and hardness to give you optimum comfort.


The outsoles are crucial factors for maintaining the robustness of your shoes and providing ample bouncing. Remember to check the material of your outsoles to ensure that they will give you the friction you need without adding unsolicited weight.

Tips to Get a Suitable Running Shoe Fit

  • Measure your foot size every time you buy a new pair of shoes.
  • Go for running shoes that suit the shape of your foot.
  • Heels should fit comfortably in your trail running shoes.

How Should Running Shoes Fit? Frequently Asked Questions – Answered

How Can I Know the Size of My Feet?

There are two ways to know your foot size, the first of which is by using the Brannock device, which exists in many stores. This reliable device will let you measure the exact size of your feet.

Take Measurements of Your Foot

There is another method you can do manually by using a pencil and a piece of paper. Just wear your running socks, step on a piece of paper, and use the pencil to mark your foot borders. Then, use a ruler to measure your footprint.

Should My Running Sneakers be Larger than your Typical Shoe Size?

According to running experts, if running is a daily habit for you, you should buy a running pair of bigger shoes than the actual size. To explain, running imposes pressure on the heels and makes them straight. The force that your foot adds to the heels of your shoe while

How Should Running Shoes Fit in the Toe Box?

The toe box is a crucial part of the fit. The section covers your foot from the ball of your foot to the toes.

For runners, the length of the toe box has to be a little bit longer than your top toe. The cause that the excess room is required in the toe box area because when you hit the floor with your full weight, your foot stretches a lot more than when you hit the ground while running because of the higher impact pressure. Also, if you run for long distances, your feet can start to swell, making extra room necessary.

No matter your foot form, there is an easy way to make sure that the toe-box of the running footwear has the appropriate amount of space: take out both insoles from the sneakers, stand on them with your full weight, and if your feet overlap beyond the sides of the insoles, you’re good! The other features of the shoes should be acceptable, but if they don’t complete this check, expect problems because of stress from the vamp edges.

Should Running Shoes be a Size Bigger?

When looking for the perfect running shoe, How should running shoes fit? should be the first question that comes to your mind. If the sneaker is too tight, you might have numbness, blisters, and general soreness; to avoid this, many specialists suggest buying a running sneaker half a size larger.

How Do You Know if Running Shoes are Too Big?

If you get blisters between or on top of toes: Your shoe is most likely too small. If you get blisters on the ball of your foot: Your shoe is most likely too wide.

How Tight Should I Tie my Running Shoes?

The running shoes should hug your foot snugly when you tie the laces. You want to have the shoe not too loose and not too tight. It is recommended to keep two fingers between the eyelets. If you lace your shoe and kept just one finger between the eyelets, it means there’s too much room, and so, the fit is too loose. Applying a lacing technique and having three fingers between eyelets indicates that there’s not plenty of space, and the fit is too small.

What Happens when Running Shoes are Too Small?

Many adults are running in ill-fit shoes that are not right for their foot size and shape. Women specifically are more likely to buy narrow shoes, putting them at risk for bunions, corns, and other issues that might require surgery to correct.

How Should Running Shoes Fit Different Foot Pronation Types?

There are 3 different pronation types; Neutral, Overpronation, and underpronation.

Neutral (Normal Arch)
People who have normal arches can usually see half of their arches. It is called regular pronation, which is a positive thing in this case. Though most people regard pronation as harmful, normal pronation is necessary for shock attenuation when the arch sinks inwards. Normal-arch runners can feel comfortable in almost any shoe, especially with neutral arch support without added supportive elements.

Overpronation (Flat Arch)
Envisaging your complete footprints on sandy grounds indicates that you have a flat arch. Once flat-arch runners hit the ground, their arches sink inwardly to a great extent, promoting intensified mobility, which might lead to falls and wounds. That is to say, flat-arch runners have a significant lack of stability, which entails seeking a shoe with extra supportive elements for stability, such as dual-density midsoles. In addition, it aims to correct pronation that flat-arch runners suffer from, namely those runners who are bow-legged and those who are overweight.

Supination (High Arch)
High-arch runners can merely perceive the balls of their feet, heels, and a thin layer of the outer part of their foot. These runners are a minority among the rest and tend to be under-pronators. Their arches don’t go inwards adequately to attenuate shocks upon striking the ground. That is why they should look for a shoe with a cushy midsole to promote pronation without any extra stability elements.

Should Your Toes Touch the End of your running Sneakers?

Your toes must have enough space to spread wide. Your back heel should feel easily cupped in the rear of the shoe. Your toes shouldn’t feel narrowed or touch the end of the footwear. It helps to ensure that your feet won’t slip out from the back of the footwear.

Finally, When it comes to getting the perfect sport shoes, your best bet is talking to a professional — either a running shoes professional or a physical therapist. They will measure your feet and recommend suitable pairs of shoes for you to consider.

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