As a podiatrist, I know that proper shoe fit isn’t just about comfort — it’s important for preventing injuries and optimising performance. Something many people don’t know is that, when running, your feet can expand up to half a size due to increased blood flow and impact forces. Little things like that can make a difference, and proper shoe fitting could prevent many running-related injuries.
When we assess patients for running shoes, we look beyond basic foot length. Running creates forces up to 2.5 times your body weight with each step. This impact causes your arch to flatten and your toes to spread, requiring more space than your casual shoes. However, too much space can lead to movement control issues and increased injury risk. That’s why getting a podiatrist involved in shoe choice is important, as they know how running shoes should fit.
Key Fitting Elements
If you’re wondering how to know if your running shoes fit, it’s best to visit a podiatrist. They will conduct various assessments to determine if your running shoe works for you and, if not, what kind of running shoe you need to support your running. Here are some of the key fitting elements they would look at:
Length Assessment
The thumb-width rule for shoe fitting allows space for natural foot elongation during running. Without this room, your toes can press against the front of the shoe, increasing the risk of black toenails, neuromas and other toe deformities. When selecting running shoes, pay attention to potential toe compression during the toe-off phase, forward foot sliding on downhill stretches, and any changes in toenail colour or sensitivity, which can signal that your shoes may be too tight for comfort and safety.
Width Evaluation
Shoe width is essential to foot health and comfort. Ideally, the forefoot should spread naturally when bearing weight, while the midfoot should remain aligned within the shoe’s sole without bulging over the edges. After a short wear test, there should be no visible pressure points or redness, which could indicate an improper fit. Common foot issues that can develop from incorrect shoe width include bunions, corns, neuromas, and plantar fasciitis — all conditions we see frequently at The Foot Practice that could also be prevented with properly fitted footwear.
Timing
It may surprise you, but an important part in how to get properly fitted for running shoes is timing.. Clinically, feet naturally swell by around 4% throughout the day, and running can increase foot volume by up to 6%. Temperature also impacts foot size, causing further expansion. For best results, try on shoes in the late afternoon or evening when feet are at their biggest and wear proper running socks to gauge fit accurately.
Choosing the Right Running Shoes for Your Needs
Whether doing speed training, tackling long-distance runs, navigating rugged trails, or accommodating foot conditions like flat feet, high arches, or bunions, understanding what to look for can make a significant difference in comfort, performance, and injury prevention. Here, we break down key considerations for different running needs and foot types, helping you find the ideal shoe to keep you moving comfortably and efficiently.
Speed Training
A shoe that offers proprioceptive feedback and responsiveness is essential for speed training. We recommend a snug fit around the midfoot for stability while ensuring ample room in the toe box to allow natural movement. Be mindful of any restriction in toe movement, as this can hinder performance and lead to discomfort or injury over time.
Distance Running
If you’re doing distance running, your shoes must accommodate foot swelling, a natural occurrence for any long-distance runner. We recommend choosing shoes with extra height and width in the toe box, providing ample space for toes to move comfortably as feet expand. Ensure the midfoot is well-supported without constriction to maintain stability and prevent discomfort during extended runs.
Trail Running
A shoe prioritising stability and protection is essential to navigate uneven terrain safely. A secure heel cup and midfoot help stabilise the foot, preventing slipping and enhancing control on rugged surfaces, while additional toe protection guards against rocks and roots. Signs of a poor fit in trail shoes include heel slippage, which compromises stability, and toe jamming, especially on downhill stretches, which can cause discomfort or bruising. Other indicators are pressure points or pinching around the midfoot or toes and inadequate foot support, resulting in instability on rough paths. A well-fitted trail shoe should offer a snug, protective fit to keep you comfortable and safe on challenging trails.
Flat Feet
For those with flat feet, motion control and stability are essential features in a shoe to help support proper alignment and reduce strain. The focus should be on a well-fitted midfoot and effective arch support to prevent overpronation. It’s best to avoid shoes with excessive flexibility, as they may not provide the stability needed to support flat arches, potentially leading to discomfort and increased risk of injury.
High Arches
For individuals with high arches, shoes that provide ample cushioning and shock absorption are essential to help distribute pressure more evenly across the foot. If needed, choosing shoes with an adequate depth to accommodate orthotics for added support may be important. Be mindful of any pressure points along the arch, as high arches can create concentrated stress in this area, leading to discomfort or injury if not properly supported.
Bunions
For those with bunions, accommodating forefoot width is crucial to prevent pressure on the affected area. Look for shoes with seamless construction around the bunion area to minimise friction and reduce irritation. Opt for materials that allow strategic stretching in the upper, which can provide a custom fit and additional comfort for the forefoot.
A professional assessment can help pinpoint specific shoe needs based on foot shape and biomechanics, offering tailored recommendations to manage bunion discomfort. By analysing foot structure and movement, a podiatrist can guide you toward footwear that offers the best support and fit, potentially preventing further progression of bunions and related issues.
How A Podiatrist Can Help
Are you wondering how to get fitted for running shoes? At The Foot Practice, we use revolutionary gait analysis and advanced pressure-sensing treadmills to assess your stride and unique biomechanics and identify the best fit for your feet. Book your consultation today and step confidently into your next run with expert-recommended footwear tailored just for you.