How to Tell If Your Running Shoes Fit Correctly

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As Lifehacker's resident marathon runner and senior finance writer, there is one perfect point where my worlds intersect: buying sneakers. When it comes to investing in—and maybe even splurging on—running gear, nothing affects your running experience more than your shoes. Finding the perfect running shoes is about much more than style or brand preference. Proper footwear can be the difference between achieving your running goals and suffering through preventable injuries.

Why proper shoe fit matters

Many runners unknowingly wear the wrong shoes for years. According to Jessica Lyons-Quirk, director of footwear merchandising at Road Runner Sports, "Not only do most people not know what true foot size they are, they also might not know if they are a neutral or stability runner, so they are setting themselves up for years of injury and being uncomfortable."

If your gear is fitting improperly, "you're probably feeling prone to pain and injury," Lyons-Quirk says. "You might have pain in your feet, but also pain in your knees or hips when you walk or run."

This mismatch between foot needs and shoe type can significantly impact your running experience and long-term foot health. "The biggest thing about injuries and foot health is that you need to be in the right shoe for your foot. Every foot is different—you're going to constantly be injury-prone if you aren't in the right shoe, which means you're never going to hit your training goals if you're constantly resting off an injury," Lyons-Quirk says.

Understanding your running style

Before selecting shoes, it's important to understand your running mechanics. Broadly speaking, there are two main categories of runners:

• Neutral runners have a natural foot motion forward with even weight distribution when pushing off. Your feet effectively absorb impact and don't roll excessively inward or outward.

• Stability runners overpronate, meaning the arch collapses during landing and the foot rolls too far inward. This can create alignment issues while you run.

For both types of runners, you'll see shoes directly advertised for your specific style. Neutral runners have a more natural foot motion forward and effectively absorb the impact of the ground, while evenly distributing weight on the toe-off. Lyons-Quirk says you'll want to look for the HOKA Clifton or Saucony Ride.

To find the best stability shoes, look out for extra guidance and support to control the excessive movement. Lyons-Quirk recommends the Brooks Adrenaline or the ASICS GEL-Kayano.

Brooks Women’s Adrenaline GTS 23 Supportive Running Shoe

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Saucony Men's Ride 18 Sneaker

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Signs your running shoes do fit

Before blaming all your running woes on your shoes (which will lead to wasting time and money on finding the right pair), here are some of the positive signs that your shoes are in fact the right fit:

1. Thumb's width of space: A common tip is there should be roughly a thumb's width of space between your longest toe and the front of the shoe.

2. No pinching or rubbing: The shoes shouldn't feel tight across the widest part of your foot.

3. Secure heel: Your heel should feel snug but not tight, with minimal slippage when walking.

4. Room for toe splay: Your toes should be able to spread naturally when your foot lands.

5. Comfortable arch support: The arch support should contact your arch without feeling intrusive.

Red flags of a poor fit

Watch for these warning signs that your shoes aren't right for you:

• Blisters, hot spots, or calluses developing after runs

• Numbness or tingling in the toes

• Pain in your feet, ankles, knees, or hips during or after running

• Black toenails from toes hitting the front of the shoe

• Feeling unstable during your runs

When to get fitted

The best approach is to visit a specialty running store to get in-person guidance. Running stores often have a treadmill in-store so you can try your shoes at a jogging pace without leaving the building. You’ll want to lean on the stores and companies with a good return policy so that you can road-test your new shoes. 

Here are some times you when you should consider getting professionally fitted:

• When you're new to running

• After significant weight changes

• If you're experiencing unexplained pain

• Every 1-2 years, as feet can change over time

• When returning from injury

Tips for sneaker shopping

This might sound unconventional, but my hot tip is to shop for sneakers later in the day. Just like how I never buy jeans before I've eaten breakfast, I find my feet naturally swell throughout the day, and I want to make sure my sneakers can handle all my feet fluctuations.

Another hack: Bring your old shoes to the store. The wear pattern provides valuable information about your running style for the seller helping you. Similarly, wear your running socks when you try on a new pair, since the thickness of your socks affects fit.

And most importantly, make sure you can take your shoes on a test run before committing to anything. Many specialty shops allow you to jog around the store or even take a short run outside.

Finding the right running shoes is a personalized process that directly impacts your performance and injury risk. As Lyons-Quirk emphasizes, each foot is different, and matching your specific needs to the right shoe is the number one key to running at your best.

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