Finding the right pair of running shoes is essential for comfort, performance, and injury prevention. A proper fit ensures that your feet are supported through every stride. In this guide, we’ll explore the step-by-step process for getting professionally fitted for running shoes, along with expert tips to ensure you make the best choice.
Why Getting Properly Fitted Matters
Wearing improperly fitted running shoes can lead to a variety of issues, including blisters, shin splints, and plantar fasciitis. The right fit isn’t just about size—it’s about understanding your foot shape, gait, and running goals.
Step 1: Understand Your Feet
Identify Your Arch Type
One of the first steps is determining your arch type. Here’s how:
- Wet Test: Wet your foot and step on a piece of paper. Observe the imprint:
- A high arch shows a narrow footprint with minimal middle-foot contact.
- A low arch or flat foot displays a nearly full footprint.
- A neutral arch falls somewhere in between.
Measure Your Foot Size
Your shoe size may vary between brands, so always measure your feet:
- Use a Brannock Device at a shoe store for precise measurements of length, width, and arch length.
- Measure both feet, as one foot is often slightly larger than the other.
Step 2: Analyze Your Gait
What Is Gait Analysis?
Gait analysis examines how your feet move when you walk or run. Many specialty running stores offer this service for free or a small fee.
- You’ll be asked to run on a treadmill while a professional observes your stride.
- The analysis identifies if you overpronate, underpronate, or have a neutral stride.
Why It’s Important
- Overpronation: Feet roll inward excessively, often requiring stability or motion-control shoes.
- Underpronation: Feet roll outward, benefiting from cushioned shoes.
- Neutral: A balanced gait works well with a wide range of shoe types.
Step 3: Visit a Specialty Running Store
Benefits of Professional Fitting
A specialty running store is staffed with experts who can recommend shoes tailored to your needs. They will:
- Evaluate your foot structure and gait.
- Provide you with multiple shoe options that match your running style.
Try Before You Buy
Bring your running socks and orthotics (if applicable). Test each shoe:
- Walk and jog in them to assess comfort.
- Ensure there’s about a thumb’s width of space between your toes and the shoe’s front.
Step 4: Consider Your Running Goals
Short-Distance vs. Long-Distance
- For shorter runs, lightweight shoes with less cushioning may suffice.
- For marathons or long-distance training, opt for shoes with more support and durability.
Terrain Matters
- Road Running: Look for smooth-soled shoes with ample cushioning.
- Trail Running: Seek out shoes with aggressive tread patterns for better grip and stability.
Step 5: Test and Adjust
Break in Your Shoes
Wear your new running shoes for short walks or light runs to break them in gradually. This prevents discomfort during your main runs.
Replace When Needed
Running shoes generally last 300–500 miles. Replace them when:
- The midsole feels compressed.
- The tread shows significant wear.
- You experience discomfort despite proper fit.
Common Mistakes to Avoid
Buying Based on Looks
While style matters, functionality should always come first. Shoes that don’t support your feet properly can lead to long-term issues.
Ignoring Width Options
Some runners with wide or narrow feet settle for ill-fitting shoes. Many brands offer width options to ensure the perfect fit.
Skipping Professional Help
Expert guidance makes a significant difference, especially if you’re new to running or have a history of injuries.
Top Brands for Running Shoes
Popular Choices for Different Needs
- Neutral Feet: Asics Gel-Nimbus, Brooks Ghost.
- Overpronation: Saucony Guide, Nike Structure.
- Underpronation: Hoka One One Clifton, Adidas Ultraboost.
Each brand varies in sizing, so always try before committing.
FAQs
1. How can I tell if my running shoes are too small?
Signs include bruised toenails, blisters on your toes, and a tight feeling around the ball of your foot.
2. Do running shoes stretch over time?
Running shoes may loosen slightly, but they won’t stretch enough to fix an improper fit.
3. Should I size up in running shoes?
Yes, many runners go up half a size to allow for swelling during runs.
4. Can I use my running shoes for walking?
While running shoes can be used for walking, they’re designed for forward motion and might not offer the same durability for everyday wear.
Finding the perfect running shoes involves more than just guessing your size. By understanding your feet, analyzing your gait, and seeking expert advice, you’ll set yourself up for success on every run.