![]() What to Do if Your Feet Are Different SizesĪt RunAbout Sports, the fitting process starts with measuring both feet while you’re standing up. Go later in the day or after a run, when your feet are more swollen, Vincent says. Plus, trying on the shoe is the only way for you to know how comfortable it is. People who’ve bought their shoes from a brick-and-mortar establishment seem less prone to poor fit than those who shop online, Gray says.įor one thing, trained salespeople have a feel for which brands run large or small and in which ways. Ideally, you’d have your feet measured and fitted for shoes at a local running-shoe store. But we need to get those measurements to know how to change it.” In fact, he recommends getting measured once a year. “The size you wear when you’re 18 might not be the same size you wear when you’re 42, just like you’re probably not wearing the same size pants,” Gray says. The length and width of your feet change because of factors like aging, injuries, and pregnancy. Start with some hard data: If you haven’t had your feet measured since your parents dragged you for school shoes, go for a fitting. ![]() In the video below, we take you on a virtual shoe fitting and share more helpful tips. While some parts of the shoe-including the midsole and cushioning-may change for the better with mild wear, that doesn’t affect the sizing or fit, Gray says. Step 5: Repeat, as Neededĭon’t settle for something cramped thinking you’ll break them in your running shoes should fit properly right from the start, Vincent says. Also, check the fabric of the upper-if it gathers or bunches you might need a snugger fit, and if it bulges or stretches, you might need to go bigger, says Allison Bowersock, Ph.D., an exercise physiologist and co-owner of RunAbout Sports, a specialty running-shoe store in Roanoke, Virginia. ![]() Check that your heel doesn’t slip and that nothing pinches or rubs uncomfortably against your ankle. As for width, check that there’s little to no pressure on your pinky toe and only slight pressure on your big toe-slightly looser than the snugness of a watch strap on your wrist, Gray says. You want about a thumbnail’s worth of width between your longest toe and the front of the shoe, keeping in mind that your longest toe may be your second metatarsal (the heads of the long toe bones) and not your big toe. You should be able to slide a finger between the knot and your shoe, Vincent says. Lace them tightly enough to lock the shoe over your navicular bone-the bony bump over the high point of your arch-or instep, Gray says, but not so tightly that you constrict nerves and blood vessels. Put the insole back in and put the shoes on. ![]() Your toes shouldn’t spill over the front or sides, and the tip should come to a point roughly where your toes narrow. The size and shape should match the size and shape of your foot, Vincent says. Take the insole (or sockliner) out of the shoe and stand on it. So how do you determine how your shoes should fit? Try these steps: Step 1: Line the Insole up With Your Foot However, because of sizing variations in all types of shoes, there are too many variables to know exactly how the numbers will align, says Kevin Vincent, M.D., Ph.D., the department chair of Physical Medicine and Rehabilitation at the University of Florida and director of the UF Running Medicine Clinic. There’s a grain of truth to that-increased blood flow and swelling during and after exercise do make your feet expand, so your running shoes tend to be larger.
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