Shoe Fit

By Rick Morris

Correct shoe fit is very important, not only for your comfort but also for your running efficiency. When you run, blood is pumped into your foot. As a result your feet and toes swell. If you don’t have enough toe room, this can result in blisters and black toenails. You should have approximately one half inch of toe room. It is better to have a little more than a little less. Your heel should fit snugly, but not tight. The heel should not roll or move from side to side. When you bend your foot the heel should give only slightly.

Take the shoes for a test run around the store or around the parking lot before you purchase them. This is the only way to tell if they really fit and feel good. Make sure you are wearing the same kind of socks that you wear when you run. Just a slight difference in sock thickness will make a difference in how the shoe feels.

To test the mid sole for the amount of its stability, hold the shoe with the heel in your right hand and the forefoot in your left hand. Twist the shoe like a dish rag. If the shoe twists easily, it has less stability. If it is harder to twist, it has more stability. The more stable shoes are best for motion control or for runners that pronate excessively.

Do not buy a shoe that is marginally small. You foot will swell a bit when you run. So, if the shoe is already small, it will become very uncomfortable when you run. You should be able to fit the width of your finger in between your longest toe and the front of the shoe.

Don't buy a shoe because of looks. While it is certainly nice to wear a good looking shoe, the important thing is fit, comfort and using the shoe that is appropriate for your running style. Try out a lot of shoes. There are a lot of different models and styles out there. Each individual shoe will feel and fit a bit differently. First, be sure you’re buying the shoe that is right for your running mechanics. Second, from the available shoe for your running style, pick the shoe that is most comfortable. Third, from the shoes you have picked out, choose the one that you feel looks the best. If this is your first pair of running shoes, consider buying a moderately priced pair. Run with them for a while and see how they perform. If they turn out to be the right type of shoe, you can spend more on your next pair. If they do not work out well, you can try a different type of shoe next time.