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Updated: April 17, 2024
Whether you have a wide, narrow, or standard-width foot shape or high or low-volume feet, finding the right shoe size is essential to running comfortably and avoiding injuries. From blisters to bunions, wearing the wrong size shoe can cause a whole host of problems, including severe pain and muscular imbalances in your body, which can derail your training and leave you sidelined. Since your shoe size can change due to such factors as aging and pregnancy, it's not uncommon for people to be unaware that they are wearing improper or ill-fitting shoes. In this guide, we provide three easy steps you can take to discover your correct shoe size and fit, along with helpful tips so you can remain comfortable all run long.
Step 1: Measure Your Foot Size
To measure your feet, you will need a piece of paper or cardboard, a tape measure or ruler, and a pen.
Step 1: Find a hard, flat surface and place the piece of paper on the floor.
Step 2: Wear socks that are similar to what you plan to wear when running. Stand with one foot on the paper.
Step 3: Keeping your body weight over your foot, trace a thin line around the outside of your entire foot. When drawing the line, hold the pen perpendicular to the ground.
Step 2: Get Your Shoe Size
Find Your Size
View the sizing conversion chart below to get your running shoe size from the foot measurements you took in Step 1. Simply match the length measurement with the suggested running shoe size.
Shoe Sizing Conversion Chart
Find Your Width
Most people will be fine in a standard width running shoe, but some people may find that a wide or narrow option is best for their foot shape. You can use the width measurement from Step 1 along with the running shoe size you just found in order to determine your ideal shoe width. Check out our article How to Identify if You Need a Wide Width Shoe for further information.
Shoe Width Conversion Charts
Step 3: Make Sure Your Shoe Fits Right
Too big? Too small? Just right! Finding the Goldilocks standard for a perfect fit is attainable. Watch the video below on how to test out a shoe's fit right out of the box.
How to Check Your Shoe Fit
| A properly fitting running shoe should feel snug in the heel and midfoot, with wiggle room around the toes. |
| While standing, press your thumb down next to the ball of your foot and around the toes. A good fit should allow for half to a full thumb's width of space. |
| Hold the back of the shoe and try to raise your heel. There should be little to no movement. |
| Check the eyelet rows on either side of the tongue. These rows should be close to parallel with each other. |
Running Shoe Fit Tips
Tip #1: Measure your feet each year, as they can change size as you age | The foot arch may lower over time, resulting in a longer foot, or a stronger foot may cause the arch to rise, resulting in a shorter size. Weight changes and activity level can also influence foot size. |
Tip #2: Women's feet may become larger during and after pregnancy | Weight gain during pregnancy may cause permanent lowering of the foot arch resulting in a longer foot. |
Tip #3: Your standard running shoe size is typically a half size larger than your casual shoe | In general, running in shoes that are a tad too large is preferable to running in shoes that are too small. |
Tip #4: Fit your larger foot | Your left foot and your right foot may differ by as much as a full size. A shoe that is too small is more likely to cause issues than one that is too big. |
Tip #5: Faster running means you want a snugger fit | A tighter fit means you'll stay better connected to the shoes when picking up the pace, so it might be worth giving up some wiggle room for a more secure fit. Many racing and performance shoes have a tighter overall fit than everyday training shoes. |
Tip #6: Sock thickness can affect shoe fit, so try on shoes with the socks you plan to wear | You can change the thickness of your sock to fine-tune your fit. For example, use a thinner sock to create more space or a thicker sock to make the fit snugger. |
Tip #7: Different lacing techniques can also affect fit | For more information, view the video below. |
How Lacing Techniques Can Affect Your Shoe Fit
Different shoe-lacing techniques can help resolve foot-related issues when running, such as heel slippage, blisters, hot spots, and bruised toes. Watch the following video below on the different shoe lacing techniques and check out our step-by-step lacing guide on How to Tie Your Running Shoes for Your Best Fit and Improved Comfort.
FAQ
1. How do I know if I'm wearing the wrong shoe size?
If the toe box feels tight and there is very little wiggle room or you feel your big toe or pinky toe are being pinched, the shoes are too small or run short for your feet. Conversely, if you're experiencing heel slippage even when you have tighten the laces, the shoes are too big. Follow the rule of thumb as discussed earlier to determine the shoe's width of space. Your toes should not be smushed together and your feet should not be sliding forward. Overall, you want a snug fit, not a tight or a loose one.
2. What is the difference between Men's and Women's shoe sizes?
There is approximately a 1.5 size difference between men's and women's shoes. A woman would have to go down 1.5 size in men's shoes whereas a man would have to go up 1.5 shoe size in women's. For example a Women's size 7 is roughly equivalent to a Men's 5.5.
3. How can I convert European shoe sizing to the US?
Please refer to our conversion chart for specific shoe sizing conversions for UK/Australia, Europe and the U.S.A.
4. How can I ensure the perfect fit?
Always try on your shoes and test them out to see how they feel on foot, as variations can occur with different shoe brands and models. For the most accurate sizing, measure your feet at the end of the day (as your feet have expanded) with the same running socks that you typically wear. If you wear insoles, be sure to try the shoes on with your inserts as they can affect the fit. As mentioned earlier, make sure you can splay your toes comfortably, that there's a snug hold in the midfoot and heel, and that the shoes ultimately offer you the support and cushioning you need.
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Written by Juli
Juli is known around Running Warehouse for her vast knowledge of running product, from shoes to hydration to nutrition to… well, just about anything. Juli has a background in food science, makes the best waffles you'll ever eat, and fiends for long trail runs in beautiful places.
