It's essential to select the right size for running shoes. Expert insights offer guidance on achieving a suitable fit.
Gear up, runner! You ain't a pro till you've dealt with the dreaded "runner's toe." Yep, we're talking about those pesky blackened toenails or, worse, the lack of 'em. But don't fret, there are ways to reduce your chances of this nauseating side-effect – and it might just be as easy as slipping into a slightly roomier kicks.
Listen up, shoe enthusiasts! Finding the right fit for your dainty (or not-so-dainty) feet is crucial, especially when you're pounding the pavement or tackling tricky trails for hours on end. A too-small pair of running shoes can bring on a host of troubles, from blisters and knee pain to nasty issues like Achilles tendonitis – not to mention the effects the wrong-sized shoe can have on your performance.
You must be wondering, "How on earth should trail running shoes fit?" Well, buckle up, because we're about to delve into one of the most contentious topics in the running world: should you size up your running shoes?
To size up or not to size up?
First things first: test before you buy when picking out your new running shoes. Pay a visit to a store to try a pair out before committing. A shoe that feels right while standing and strolling may not cut it when you hit the trails or tarmac.
So, what's the ideal fit? Your shoe should hug your heel snugly, but there should still be a smidge of room in the toe box. "The rule of thumb here is to leave roughly a thumb's width between your toes and the front of the shoe," says Jeremy Stevens, running footwear buyer at Ellis Brigham.
To measure, peel off the insole and stand on it with your heel in place to see how far the insole comes out beyond your toes. "For some folks, a full thumb's width might be too much, but you're definitely looking for enough space that there's no risk of rubbing or stubbing your toe if you accidentally knock a rock or root," explains Jeremy.
In a nutshell, the general consensus is to size up – but by how much is still a gray area. "Depending on the running shoe brand and how your shoes fit currently, it could be a half or full size," explains Kaleigh Ray, Running Biomechanist and Certified Exercise Physiologist (ACSM) at Treadmill Review Guru.
Why bother sizing up?
Having more room for your toes might seem counterintuitive when running. You're probably thinking, "Aren't I trying to avoid repetitive impact from movement inside the shoe?" And sure, you don't want any disruptions to your foot mechanics that could impact your kinetic chain of movement. But here's the thing: your feet move with more force when running, so there's greater impact between your toes and the shoe. Extra room provides protection for your toes when running downhill and accommodates your feet's natural tendency to swell over the course of a run.
"The extra space also prevents issues like blisters and toe injuries," adds Frankie Ruiz, running coach and co-founder of the Miami Marathon at Life Time. "The sliding around (which can also cause black toenails) can also cause inefficiency during the push-off or toe-off."
How much should you size up?
The debate might be settled on sizing up, but by how much? Is a full size necessary, or a half-size more reasonable? The answer isn't always clear-cut. "Whether you size up by a full size or half a size will depend on the running shoe brand and how your shoes fit currently," says Kaleigh. "I've had to size someone up three full sizes because they were wearing extremely tight shoes."
Your distance and terrain will come into play here, too. "In general, it would be beneficial to size up half a size when buying running shoes, but a full size for ultra marathons," advises Matt Campbell, trainer and running coach at PRO Club. "You could also consider shoe inserts depending on your foot shape, which may help alleviate pressure on your toes."
The width of your foot will also play a part, with runners with wider feet more likely to need a full size up. "Runners with particularly narrow feet have the opposite problem, sometimes finding shoes which are the right length have too much volume and give a loose fit over the midfoot," adds Jeremy.
Lastly, don't forget to take the brand of shoe into account. "For a long time, I had to size runners up an additional half-size for Asics and down a half-size for Hokas," says Kaleigh. "However, brands make changes to their fit all the time, and one model often fits differently from another."
"Depending on the shoe brand, sizing up may not even be necessary," adds Matt. "I recommend trying on multiple brands and models of shoes to see what fits and feels best. Be sure to try them on with your running socks and step around in them."
If you're serious about your sport, there's little room for error when choosing running shoes. Sizing up, even if just a half size, is generally a safe bet, but a professional fit in a store is always best. Perfect size secured, it's time for the fun part – breaking in your running shoes, an endeavor now far more comfortable.
So, there you have it, folks! Time to lace up those bigger kicks and hit the trail – toe injury-free! And remember: proper fitting trail running shoes can make all the difference between an enjoyable, injury-free run and misery on your feet.
When considering trail running shoes, it's essential to consider sizing up to prevent issues like blisters and toe injuries. Depending on the running shoe brand and the fit of your current shoes, sizing up could range from a half to a full size. However, the ideal fit for your shoes is one that snugly hugs your heel while still providing a smidge of room in the toe box, roughly a thumb's width between your toes and the shoe's front.
