by the Mizuno Shoe Guy
Without a shred of doubt, the most important factor in selecting the perfect shoe for you is also the simplest: Fit. For a running shoe to work optimally for you, it must fit properly. You may have selected the best shoe on the planet, but if it doesn’t fit your feet well, the shoe is fine for mowing the lawn, but not running.
Certainly, what constitutes proper running shoe fit differs from runner to runner (for example, some like a tight fit in the toebox, others looser), but a general guideline of what to look for can ensure greater comfort and ease the selection process.
First, a few caveats to keep in mind when running shoe shopping:
1. The greatest difference among shoe brands isn’t the cushioning, durability or support—it’s fit. All running shoe brands build its footwear on different shoe lasts (shoe forms) that go a long way to dictating size, comfort and fit. That’s why some brands may have a history of fitting you better than others, while others just never seem to fit right. Also, a size 9 in Mizuno may not be the same as a size 9 in Saucony or Asics.
2. Your feet determine which shoe (or shoes) fit right. If you know you have a wide foot, it won’t do you any good to try and squeeze into a shoe which is too narrow and hope, it will loosen up later. When shopping for shoes, always have your feet measured for length and width. Over time, your feet spread and lengthen. Just because you wore a size 10 last year, doesn’t mean that same size will still fit.
3. Your dress shoe size likely won’t be the same as your running shoe size. Running shoes usually fit at least a half size smaller than dress shoes. At the minimum, you’ll probably have to go up a half size in running shoes and as much as a size and a half.
4. Women may have to go up as much as a full size during and after pregnancy. Shoe size will not revert back to an earlier size after delivery. Sorry.
5. Always bring a pair of your running socks with you when trying on new shoes. Dress socks are typically much thinner than running socks and will alter your shoe size.
6. When given a choice in different sizes between one which is a little tight and another which is a hair long, go with the larger size. A shoe which is a bit too small will never fit right and will not stretch. A shoe which is slightly too long is better because your feet swell when running and take up the extra length. Plus, you can always wear a thicker sock to take up some volume.
While at the running store, make certain you try on a variety of styles and models that suit your biomechanical needs. If you don’t know your biomechanics, be up front with the store personnel who will watch you walk and run to determine which style of running shoe is best suited for you. If you are a veteran runner and know your biomechanics, share with the store people the specific shoes you have liked in the past.
Once you’ve determined your biomechanical needs (or already know), try on a variety of the type of shoes best suited for you from the different brands. Typically, a shoe which feels like it fits right, usually does. That feeling varies from runner to runner, but generally a great fitting shoe feels like it almost disappears on a run. That is, you don’t even notice it.
Select two or three shoes as your finalists. Put each shoe on and walk and run around outside in each selection. The final determinant should be the all-important fit.
What to look for in getting the best, proper running shoe fit:
Rearfoot (i.e., heel area). The shoe should fit snugly without the heel slipping up and out of the rearfoot. If you wear orthotics, remove the insole and place the orthotics in the shoe. (This will effect the heel fit.) Pay careful attention to how the rearfoot cups your heel and make absolutely certain there is no slippage or pinching of the Achilles tendon
Forefoot (i.e., toe box). You should have adequate room so you can wiggle your toes up and down. But the forefoot shouldn’t be so wide that any toes cross over the edge of the insole. Nor should the forefoot be so narrow that your toes get squished. If this occurs, you are guaranteed black toenails and blisters. Some running shoes, including the Mizuno Wave Rider, Wave Inspire and Wave Paradox, come in several width options, including a narrow and wider width. If your store doesn’t carry the additional widths, the store can special order it for you at no extra cost.
Length. Again, you should be able to wiggle your toes. Generally, you want about a thumbnail’s width between the length of your longest toe and the end of the shoe. (The longest toe is usually the great or big toe, but this isn’t always the case. Some runners have a longer second toe.) Your feet will swell on hot, long runs so extra room at try-on is fine. Inadequate length can be crippling. (Racing shoes and lightweight trainer-racers tend to fit tighter than training shoes.)
Midfoot. This area of the shoe should have a snug, secure fit underneath the arch. Runners have different shape arches (high, low or no arch) and the arch (or midfoot) of the shoe should match your own arch. There should be no extraneous material here so the shoe doesn’t bind. All Mizuno shoes use a Wave plate which you will definitely notice under the arch. If you aren’t used to Mizuno shoes, this Wave plate will have a unique, but supportive feel.
Upper. This is the shoe material—usually a lightweight mesh–which secures the foot in the shoe and it should fit snugly. But not tight or too loose so your foot feel like it’s “swimming” in the shoe. Nor should you feel like any part of the foot is getting pinched (usually in the forefoot) by the upper.
Flexibility. Almost all technical running shoes have adequate flexibility. But the flexibility in the forefoot differs from brand to brand. The shoe should flex in the forefoot at approximately the same point your foot flexes. To check this, bend the shoe and have the store associate check that your foot bends where the shoe flexes.
Overall heel-to-toe fit. The arch and the rearfoot should fit the snuggest, while the toebox area should be the loosest. No area of the shoe should fit uncomfortably tight.
Final fit check. Finally, if the shoe doesn’t fit or feel right in the store when you walk or run around, it won’t magically fit or feel better on a run. A run will only amplify any discomfort. Don’t leave the store dissatisfied with the shoe fit.
When you decide on a certain shoe and bring it home, go for a short walk using your running socks and if applicable, your orthotics. Allow your feet to adapt to the new shoe, especially if it’s a new model or brand.
Even though an extensive break-in time is unnecessary, it’s not a good idea to take a brand-new pair of shoes on a long run (or race) right out of the box. Especially if it’s a new style or brand than what you have been wearing. Instead, go for a short run the first time out of the box to allow your feet time to get used to the different fit and feel of the shoe.
On this first shake-out run, pay attention to the same fit characteristics you checked out in the store. Pay particular attention to the width and length and whether rearfoot is riding up on your heel. If there is any major fit issue on your break-in walk or shake-out run, bring the shoes back to the retailer where the shoes were purchased and get a different pair.
But if everything checks out, you’re good to go.