How To Fit Running Shoes

By: maggie eliot

Break Studios Contributing Writer

If you're in the market for new running shoes, you need to know how to fit running shoes. Finding the perfect fit for running shoes is not like fitting any old shoe. Learn about how to fit running shoes below.

In order to learn how to fit running shoes, you will need:

Paper towels
Water

Figure out what kind of feet you have. To fit running shoes, you have to first know what you are looking for. You need to know if you have flat feet, high arches or normal arches. You can either go to a specialty running store and have them watch you run (recommended), or you can get your feet wet and step on a paper towel. If you chose the latter, you will want to look at the paper towel and see how much of your footprint is on it. If you see all of your foot, you have flat arches and you probably need motion-control shoes. If you see the heel and forefoot with a thin line, you probably have high arches, and you need cushioning shoes. If you are fortunate, you will see the heel and the forefoot, with a thick line, which means you have normal arches and you can wear neutral or stability shoes.
Figure out what you are using your running shoes for. If you are buying spikes, you will want them to fit more tightly that if you are buying shoes for marathon running.
Try on a few different brands of shoes. All running shoe brands fit slightly differently. This is something you might not notice in your everyday shoe, but you will notice it running. Make sure you find the fit you desire.
Go for a run. When you are trying to fit running shoes, you will need to know how they fit while you are running. This is different than how they will fit while you are walking. A good running shoe should cradle your foot. The heel should not slip and your toe should not hit the end. Most stores will let you go for a short run in the running shoes you are considering buying.
Consider buying a half size bigger than your regular shoes. Feet tend to swell when you run and you will want them to have enough room. You don't want to have so much room that you look like you are wearing clown shoes, and you don't want to mess up your form. If you aren't sure of the fit, ask a running store employee.