Steps to running shoes fitment

How Should Running Shoes Fit? – The Ultimate Guide

No one can deny the importance of precise fitment of running shoes. The accurate fitting doubles up the running experience that you can never imagine. Shoes that are loose or don’t offer an exact fit may lead you to severe consequences.

How Should Running Shoes Fit

Some consequences include injuries, painful toenails, and blisters. Your toes may also experience pinching or rubbing. Knowing the answer to how should running shoes fit may lead you to prevent such consequences.

This article aims to cater in-depth insights into the fitment of running shoes. So, continue reading to uncover the facts!

What Are Running Shoes?

Generally, running shoes refer to footwear that assists you in running activities. They do this by preventing you from any severe injury and keeping up your athletic performance.

You can get them in any size and style you want. The styles vary from minimalistic to tricked-out. Some are loaded with a bundle of features to assist you remarkably. Apart from running shoes, a player or athlete must also choose the right pair of socks and belts. They help increase performance in various sports, by providing that extra support to the muscles. In this context, one can think of wearing the best quality baseball belts or soccer socks that enhance strength, power and comfort

How Should Running Shoes Fit?

When you are looking for new shoes in the market, ensure the following things to get a perfect running shoe fit:

Steps to running shoes fitment

1.   Appropriate Toe Fit

Ensure the distance or space between the shoe end and your toe is equal to the width of your thumb. If the distance is considerable, you will experience heel-side slippage. On the other hand, if the space is too low, you will share rubbing on the shoe sides.

2.   Fitting at Midfoot

Ensure the fitting on the midfoot features a snug fit without leading to more pressure on the foot top. You can also adjust it by slightly changing or tweaking the tightness of the laces. If this does not make any difference, then change the shoe. Else, you can go for wearing the right pair of crew length socks or basketball socks that provide good support and comfort to your midfoot, while you’re running or exerting pressure, in a game of basketball.

3.   Fitting on Heel Side

Zero spacing is the best recommendation when it comes to heel fit. A snug fitting is your go-to solution which eliminates the risk of slipping. Shifting the heel within a shoe may lead to blister formation. You can avoid it by tightening your laces.

In case if the shoes that you have bought are not an appropriate fit, then you can experience the following signs:

Numbness or Tingling

In case the volume for your foot is too high. Then this may lead to narrower or tight shoes. Not addressing this issue on time will ultimately result in severe foot issues.

Blisters on Foot Top

This happens if you have a smaller shoe.

Blister on Foot Ball

Blister on football forms when you have wide shoes.

Bruised Toe

You may suffer from a bruised toe when your shoe is not long enough.

Blisters on Heel

If this happens more often, select the shoe with a narrow-heel cup.

It is good enough if you assess the performance or righteousness of the shoe at the market. If it is not possible, evaluate the performance asap and return to the demand for return. Shopkeepers raise issues in producing wear-out shoes.

Running Shoe Sizes To Choose From

Multiple sizes exist for you to choose from when selecting your running shoes. You can find your shoe size according to the shoe size chart. Some of the commonly known running shoe sizes, along with the shoe size width chart depicted below:

Sr. No. Men’s Running Shoe Sizes Shoe Size Width Chart








1 4 N/A N/A 3-1/16″ N/A
2 4.5 N/A N/A 3-1/8″ N/A
3 5 2-7/16″ 2-13/16″ 3-3/16″ 3-9/16″
4 5.5 2-1/2″ 2-7/8″ 3-1/4″ 3-5/8″
5 6 2-9/16″ 2-15/16″ 3-5/16″ 3-11/16″
6 6.5 2-13/16″ 3″ 3-3/16″ 3-3/4″
7 7 2-3/4″ 3-1/16″ 3-7/8″ 3-13/16″
8 7.5 2-3/4″ 3-1/8″ 3-1/2″ 3-7/8*
9 8 2-9/16″ 3-3/16″ 3-9/16″ 3-15/16″
10 8.5 2-13/16″ 3-1/4* 3-5/8″ 4″
11 9 2-15/16″ 3-5/16″ 3-11/16″ 4-1/16″
12 9.5 3″ 3-3/8* 3-3/4″ 4-1/8″
13 10 3-1/16″ 3-7/16″ 3-13/16″ 4-3/16″
14 10.5 3-1/8″ 3-1/2″ 3-7/8″ 4-1/4″
15 11 3-3/16″ 3-9/16″ 3-15/16″ 4-5/16″
16 11.5 3-1/4″ 3-5/8″ 4″ 4-3/16″
17 12 3-5/16″ 3-11/16″ 4-1/16″ 4-7/16″
18 12.5 3-3/8″ 3-3/4″ 4-1/8″ 4-1/2″
19 13 3-7/16″ 3-13/16″ 4-3/16″ 4-9/16″
20 13.5 3-1/2″ 3-7/8″ 4-1/4″ 4-5/8″
21 14 3-9/16″ 3-15/16″ 4-5/16″ 4-11/16″

Considerations On How Should Running Shoes Fit?

Besides considering the correct running shoe sizes and shoe size width chart. It would help if you thought of the following things. These considerations will help you on how should running shoes fit:

  • Head towards a store offering a bulk selection of running shoes or many options.
  • Make sure to approach a professional podiatrist or fitter. Get their assistance in measuring your feet and running shoe sizes.
  • Always wear the desired pair of socks that you like wearing during running activities. It also affects the level of shoe fitness.
  • Sometimes the feet may swell, so it is better to try your running shoes mid-day or afternoon.
  • Always wear the running shoe on your larger foot.
  • Never underestimate the toe box while choosing your running shoe.
  • Ensure the type of running activities you are involved in. This will help you in selecting the right shoe. For instance, trail running requires a particular kind of trail running shoes.
  • Avoid purchasing shoe that is too tight. This will result in scores or dark spots on your feet.
  • Try a walk or running enough to ensure comfort and convenience.
  • Please note that each brand or manufacturer’s shoe model varies. Therefore, getting an in-store fit session is good to go with.

Advantages Of Perfect Fit

Running shoes selection

You can enjoy a series of benefits when considering how running shoes fit. Some key benefits include the following:

  • You can enjoy a more convenient run
  • It can help you maintain focus as well as your body performance
  • Motivates to keep up with training
  • Reduces the chances of bunions, blisters, and calluses

Verdict: How Should Running Shoes Fit

The choice of running shoes can make or break your running activities. Therefore, selecting your running shoe sizes is essential by reviewing the size width chart. It assists in enjoying never-ending comfort and offers an unimaginable firm grip.

We have discussed each aspect of how should running shoes fit. In case you have any questions or concerns. You can contact us or comment below. We would love to assist you in any regard.