How Should a Running Shoe Fit?

Running Fitness Coach Certification

We all understand that our regular casual shoes are different than our running shoes. Did you know that the sizing and way that they fit are different too? It is important to have a running shoe fit correctly so that your feet are not only protected, but also so that you do not get injured. One of the easiest ways to get a running injury is to wear the wrong shoe or a shoe that does not fit correctly.

Unlike regular casual shoes that are fit to the length of your feet, your running shoes should be a bigger size to give you more room in the toe box. Depending on the brand and measurements, you should have about a half inch or one thumb’s width between the end of the shoe and your big toe. This gives enough space in the toe box of the shoe for when your feet swell or expand during longer runs. It also gives you leverage when running down hill and your toes will be pushed forward slightly. Without having that extra space, you will put unnecessary pressure on your toes which will cause loss of toenails or ingrown toe nails with time. If you have seen runners with missing toe nails, chances are they are not wearing the right kind or size of shoe. It is always best to go to a running specialty store to be fitted for your first pair of running shoes. Some brands of shoes are better accommodated for narrow or wider feet and also for different types of arches. If you bring in your old running shoes, they will also be able to access your wear and gait patterns to help make sure you get the best shoe that fits your needs and shape of foot the best. Running stores can also shoes you different ways to tie your shoes to help eliminate minor problems like heel slippage.

Running shoes are made to last around 300 miles. Some brands are designed to last longer and some brands are designed to be replaced fairly quickly if you are a high mileage runner. Keeping track of your mileage will help you stay aware of how many miles you have on a pair of shoes. Check the bottoms of them every so many weeks. If the lugs on the bottoms of your shoes are worn flat, they are ready to be replaced. Remember, the only thing between your feet and the ground is your shoes. If you are starting to feel achy pains in the knees and ankles, the most common cause is wearing shoes that have too many miles on them. The pads of the shoes absorb that shock and they are only good for so long. Some runners replace their shoes every 6 months regardless of distance on them, just to make sure the padding is protective.  Running shoes are different than regular shoes. Making sure you have a great fit makes all the difference.

To learn about becoming a Running Fitness Instructor today, just click the link below!

Running Fitness Coach Certification

For a list of all of our certifications, just click: Fitness Certifications

To see our Personal Training Certification, just click: Personal Training Certification

next post → ← previous post

Stay in Touch

Endorsements

ASFA® is endorsed by leaders in the fitness industry. Please check out our endorsements and partners page for more information!

Latest Fitness Posts

  • Tai Chi Fitness Certification: Time Tested

    Tai Chi fitness certification is a time tested method of teaching focus and stability. Tai chi has become a favorite among active seniors for the benefits of balance and stability. Tai Chi is slow but controlled movements that help you... read more

  • How to Stay Cool When Running Outside

    As the temperatures rise outside, runners still have training miles to complete in preparation for upcoming events. Fall marathons are trained for in the summer months. Many runners struggle with staying cool and hydrated in the summer months. Below are... read more