Your feet swell as you run, so running shoes are usually a little roomier than casual shoes. Here is what a good fit feels like.
The fit checks
- Toe room. Leave about a thumb's width (around 1 cm) between your longest toe and the end of the shoe. Your toes should be able to wiggle.
- Heel. It should feel held and not slip up and down when you walk or jog.
- Midfoot. The laces should hold the foot snugly without pressure or numbness.
- Width. The ball of the foot should not feel squeezed at the sides.
- Try them late in the day, when your feet have swollen a little, and wear your running socks.
Do you need a bigger size?
Many runners buy half a size to a full size larger than their casual shoes. Use your measured foot length rather than the size you usually wear.
Signs your shoes are too small
- Toes touching the front, or bruised or blackened toenails
- Numbness or tingling in the foot
- Blisters on the toes or sides of the foot
Signs your shoes are too big
- Heel slipping out as you run
- Blisters on the heel or the top of the foot from friction
- Having to tighten the laces very hard to hold your foot
Start by measuring your foot with our guide to measuring your foot, then compare brands in Nike vs Adidas sizing.