How should my running shoes fit?
Finding your perfect running shoes is different from choosing regular shoes. One big difference is the fit. Among other reasons, fit is an important factor when choosing shoes for running long distances, such as running a marathon. Here is a guide for what kinds of fits are ideal and how to select shoes with the right fit for you.
When should you measure your feet?
1) Focus on the fit
2) The best time to wear test running shoes is in the afternoon.
In general, the left foot and right foot have different lengths from heel to toe. Furthermore, the size of the foot changes depending on the time of day.
Fit is an important factor when choosing shoes for running long distances such as marathons. However, people tend to choose their shoe size based on how the shoes feel on the foot rather than the fit. But our foot circumference actually changes due to swelling and other issues when running long distances. Therefore, if you choose shoes based solely on how they feel, your feet may hurt during marathons. That’s why you should focus on the fit of the shoe for your entire foot. If you have a chance to measure your feet or have a fitting in a store, the afternoon will be the best time.
We recommend that when you visit a store and bring shoes and socks that you’re currently wearing. Sharing with the staff how your fitting is right now and getting the best shoes.
The toe fit
1) Pick shoes that are 1 cm larger than your actual size.
2) Use your insole to measure if your shoes are the optimal size
In terms of how your shoe fits at the toes, it is best for there to be a moderate amount of indentation if you press your thumb to the toes when wearing the shoe aligned at the heel. But it is also true that everyone has a different idea of what is a good fit. The best shoe size is your actual foot length plus about 1 cm. Based on this, if the shoe feels too tight for your foot width, it may be best to increase the size by another 0.5 cm, or choose shoes with a wide foot width that are 0.5 cm smaller than the above measurement. To measure whether your current shoes are the best size for you, take out the insole, align it with your heel, and check how much space there is at the toes. The shoes are the right size if there is about one index finger’s width of space at the toes.
The heel fit
1) Check if you have no pain or looseness at the Achilles tendon
2) Excluding the toe area, your foot, and the shoe should ideally feel like one
To check the fit of the heel, put on the shoes, touch the heel to the ground several times to eliminate the gap between the heel and the shoe, and then tie the laces. If you have no pain or looseness at the Achilles tendon that’s a sign of a good fit. If the heel feels loose, the heel will slip while running, which will lead to swaying of the entire body, increasing the stress on it. Your heel shouldn’t slip while you’re running and the foot should always feel snugly integrated with the shoe except at the toe area.
Also, if the inner fabric at the heel of the shoes you are wearing is torn, it is a sign that your feet are moving inside the shoes. That should be caused if either the shoes do not fit properly or the laces are too loose. Moreover, if the heel quickly feels loose, one way to address this is to try booty-style running shoes.
How to tighten your shoelaces
1) Tighten your laces with the same strength as you ‘shake hands’
2) Drip water on the knot of your laces if they easily become loose
The most important factor in tightening the laces of your running shoes is the strength with which you tighten them. It is best to tighten them with strength roughly equivalent to when you shake hands. If the laces are tightened too strongly, the many nerves that pass through the instep will be compressed and cause foot pain. On the other hand, if the laces are tied too weakly, the shoes will not fit your feet and your feet will slip, which will place stress on them. Try running with the laces tightened at various strengths to find the tightening strength that is just right for you.
Also, if you find that your laces come undone too quickly, after tying the bow, try tying just the loops another time. You can also try putting two to three drops of water on the knot. This will make it harder for the laces to come undone.