Should You Size Up In Running Shoes

Shoe Brands And How They Fit

Have we said yet that fit is important? Well, it takes on even greater importance when you consider that the greatest difference between brands isnt cushioning or durability, but fit. Every company builds it footwear on different lasts or shoe form which is why one brand may fit you better than others. Plus, a size 9 in a Mizuno might not be the same as a size 9 in an Asics.

How Snug Is Too Snug

I would rather my shoe was a little on the tight than the loose side, especially if new. I have two pairs of lifting shoes in use just now both of which were a touch on the tight side when brand new.

Over time both pairs have loosened off very slightly as they have been broken in. Note this is not a huge change, but they have moulded subtly to my foot.

So how snug is too snug? A millimetre or two two tight is likely OK, much more than that is not. If they are noticeably uncomfortable probably worth sending them back!

Before you get the return label printed it is worth considering just HOW we use squat shoes we usually are pretty static doing weights. No running, jumping, hopping etc. As such we dont need the same manoeuvrability or comfort that we seek in a regular training shoe.

How To Get The Best Pair

Need a little help finidng your fit? These 3 tips should get you there.

1. Measure your feet before any new purchase. Guess what? Your feet aren’t always the same size, even once you’re all grown up. Even small changes can add up to problems with shoe fit. So check your foot size every time you look for new sneakers. And, if one foot is larger than the other, choose a pair that fits your bigger measurement.

2. Shop in the afternoon or evening. Even on rest days, your feet will swell a little throughout the day. So if you hit the store later on, your feet will be similar in size to their post-run swelling. And any pair you pick should treat you well when you train.

3. Slip them on and give them a walk Don’t just head for your favorite Asics or Nikes, assuming they’ll fit you as well as previous models. Small design changes with each new model can affect your final fit. So you should always try on shoes before buying a new pair. Even if you’ve worn the same brand for the last 10 years.

I know that it’s hard to love your feet when they hurt, so treat them right and they’ll never get to the bad place. But if that ship has sailed and you’re already in pain, make an appointment to see me in my Houston podiatry practice. I’ll help you rediscover that loving feeling with your feet.

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So Should You Size Up Or Down In A Training Shoe

As noted above a tight fit both in length and width is desirable in a squat shoe more so than a casual or regular training shoe. This means like for like we should be sizing down our squat shoes where we can. A full size down will likely be too much, however.

Please select a size that fits your foot length ways first and foremost tight but not uncomfortable is the aim. Width will then be determined by brand / model selection. In our test Nike lifting shoes ran significantly narrower than the Adidas equivalent.

How To Check Your Shoe Fit

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Measuring Your Feet At Home

If you dont have access to the Brannock Device, you can also measure your feet at home.

It merely takes a simple sheet of paper, a pen and a measurement device

But theres a setback with this method: You wont be able to measure your arch. It is definitely more accurate to use the Brannock Device.

So here are 13 tips for a proper shoe fit that will help even more:

Its All About What Feels Good To You

There are as many types of shoes as there are types of people. You might hear that shoes with tons of cushion are the best. But you might feel more comfortable in a firm shoe. There are shoes with zero drop , or ones that have a much higher heel-to-toe differential.

There is not one type of shoe that is best for everyone. Whats important is that the shoe you pick fits your foot shape properly and that you like the way it feels. Out-of-the-box comfort and continued comfort is the very most important part of the equation.

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As You Can See Having The Right Size Of Shoes Can Do Marvels For Your Style And Your Health

If you are not sure of your size, you can always have a professional measure your feet. Try to do this high-quality measuring once or twice per year.

Also, think about the quality and construction of your shoe. This can also be essential when choosing the right shoe fit, because let’s face it happy feet will give you a happy life!

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Guide To Ideal Sneaker Fit

Any sneaker you buy should leave about ½ inch between the tip of your longest toe and the tips of the shoes.

If you’re shopping in a store ask the salesperson to press for your toe. This will help make sure you’ve got enough space.

You’ve also got to think about shoe width. The front your shoe shouldn’t rub or press against the side of your foot. Also, make sure your heel isn’t sliding around while you move. And look at the soles, especially if you plan to run outside, where you may face slick, uneven or slippery surfaces.

The best choice is usually a rubber sole with plenty of tread. But be sure to look at those treads for signs of wear and tear. If they look worn down, it’s time to replace your sneakers. Otherwise, even the best fitting shoe could leave you open to injury.

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Your Feet Swell During A Walking Workout

As you are exercising, your heart is pumping more rapidly and sending more blood to your extremities. The smaller blood vessels have more blood flow.

You will notice that your hands warm up after a few minutes of walking on a cold day. The same is happening with your feet. As you continue walking, you may even notice that your hands are a bit swollenand so are your feet.

Feet may swell a half size or more during long walks or runs. This is normal and you should expect it to happen.

What Happens When You Wear The Wrong Size Running Shoes

Wear shoes that are too short, and your toes can butt up against the front. This contributes to the bane of runners existence, black and missing toenails, says Vincent.

This contact can also damage toe ligaments and the metatarsals, leading to deformities like hammer toes, he says. Over time, you can also develop Freibergs infractiona stress fracture of the second metatarsalfrom repeated impact.

Plus, squeezing your toes together too tightly forces the muscles of your foot out of alignment, Gray says. As a result, you might feel foot fatigue and develop pain in your arches or bunions.

At the front of your ankle, theres a bundle of nerves, tendons, and blood vessels, Vincent says. Theyre secured by a tight band of tissue, but shoes that fit too snugly can compress them, causing pain on the top of your foot or numbness and tingling throughout them.

Going too big, meanwhile, means your foot shifts around in your shoe. If a shoe doesnt lock down over your navicular bone, your foot can move back and forth with each step. The shear stress of shifting shoes and bunching socks against skin creates blisters, Vincent says. Plus, you can also wind up with bruised toes and toenails this way as your foot bangs into the front of the shoe with each slide, Gray says.

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So Should Weightlifting Shoes Be Tight

As you can probably tell shoes are a very personal thing but that wont stop me trying to give you my opinion!

I believe weightlifting should SHOULD be TIGHT. This is because a nice, snug and firm hold across your foot will keep you steady when performing all your major lifts. I notice a difference in stability when squatting in my tighter Nike Romaleos over the Adidas lifters pictured above.

I have a preference for a metatarsal strap that goes across your mid-foot pulling the heel back but also clamping your foot DOWN. Some shoes like the Adidas above do not provide this additional tightness over the bridge of the foot relying instead purely on the lacing.

A good weightlifting shoe will be a tight fit in length as well with your foot filling the shoe nicely with your heel locked in place. A squat shoe feeling tighter than a training shoe is fine and TOTALLY NORMAL. We use the two types of footwear for COMPLETELY different purposes so we should expect them to feel a little different.

Personally i can just about reach the end of my shoe if I wriggle around, but the metatarsal strap helps keep my heel as far back as possible. This to me is the perfect fit and I feel absolutely confident in my feet when squatting. Its just the bar I have to worry about now!

Benefits Of A Good Running Shoe With The Right Fit

A tightly fitting running shoe, no matter how well-made it might be, can cause severe pain and possible injury. This is why finding a good shoe with the proper tightness is important for anybody interested in taking up the sport.

Here are a few of the benefits of using a running shoe that you have been properly fitted for:

• Performance Assistance

Modern shoes are often made and designed with features that assist runners with their posture and foot strike. These features work better if the running shoes fit right otherwise, they are just added weight and cost.

• No Blisters and Corns

A loose shoe can slip off while running and result in an accident, while a poor fit is more likely to cause corns or blisters. A tight shoe is even worse, as it can restrict the foots ability to flex and absorb impact, or even block the passage of blood.

• Low Risk of Injury

Restating the obvious, a good shoe with the right fit helps reduce injuries often caused by shoes with a bad fit. This can range from knee injuries to muscle cramps, and it can be even worse if you continue to use poorly fitting shoes.

• Optimum Comfort

Most shoes are designed with comfort as the first consideration, and wearing poorly fitting shoes is not giving your feet the comfort that they deserve, especially while you are subjecting them to strenuous activity such as running.

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Measuring Your Feet: The Brannock Device

The Brannock Device. Used with the written permission of The Brannock Device Co. Inc.

The Brannock Device is the best way to measure your feet. It gives you three important measurements:

• Length
• Width
• Depth

Having these three measures will provide you with an accurate and current size of your shoe. The device is usually present in shoe stores and department stores, allowing you to get the measurements before purchasing a shoe.

The only setback with the Brannock Device is that it wont measure your instep.

Is It A Good Idea To Get Shoes A Size Bigger

Tight shoes are uncomfortable, but shoes that are too big can also cause problems. Excess rubbing on the heels can cause a blister. Duchess of Essex Megan Markle thinks that buying large shoes can prevent blisters and bunions, but this is actually counterproductive. Too large shoes can lead to pain in the arches, neuromas, and Achilles tendonitis. It is also a walking tripping hazard akin to running around without shoelaces tied.

Keep in mind that while you are running your feet may swell up a bit. You do want some room for your feet to have breathing room should they swell a bit. Some advocate getting half a size larger than you usually get.

Keep in mind that sizes can change from one brand to another so it is a good idea to try shoes on first. Try putting the same type of shoe in two different sizes at the same time and compare how they feel.

Take into consideration whether you jog slowly over long distances or run quickly for short sprints. Fast runners need snug shoes to help with the pace. There is a common myth that good shoes make a good runner.

Not so. It is not the shoes it is the person in the shoes. The only way shoes can make you a better runner is if they are comfortable enough to make you want to run. Practice makes perfect in all things including running.

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Are Running Shoes Waterproof

Rarely. Even trail running shoes will be fast-drying and water-resistant rather than fully waterproof as you want the running shoe to be breathable. Most running shoe uppers will be designed to hold onto as little water as possible, so they remain lightweight and comfortable. That said, there will be some trail running shoes on the market with breathable uppers.

Youre Avoiding Specialty Stores

Larscheid says that many beginners who are buying running shoes are overeager about getting started or are unwilling to spend the money for the best pair. Instead of going to a running shoe store where they can get their foot analyzed by experts, new runners tend to buy whatever shoes they seefor cheaper pricesat department stores or order online.

Gait analysis and identifying specific needs of the weareris this shoe for endurance or cross-training?are considerations new runners may overlook if they avoid the specialty store and seek shoes elsewhere.

And although people think theyre saving money, theyre potentially setting themselves up for buying pair after pair of the wrong kind of shoe, and spending more money out of dissatisfaction. At a running store, youll have more options and experts at your fingertips. If the shoe fits, think of it as an investment and safeguard against future injuries. Running stores also typically have the varying widths that department stores wont always carry.

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How Long Should A Pair Of Running Shoes Last

As a rule of thumb, your new running shoes should last you around 400 miles, however, this will vary depending on how you run, where you run and how often youre slipping on your shoes. If youre wearing your running shoes to walk the dog or to go to the gym, they might not last as long as if youre only wearing them when pounding the pavements. Ideally, you should only wear your running shoes while youre, you know, running.

Running shoes wear out as the midsole gets compressed. Often, running shoes will feature a layer of springy foam that, over time, will get squished down to a point where it wont bounce back, making them less effective. Its also worth noting, modern shoes kitted out with lightweight layers of foam and carbon fiber plates might not last as long as more traditional running shoes with sturdier, thicker soles.

Some runners will track the amount of mileage their shoes have done in apps like Strava. And other modern shoes have Bluetooth chips that keep a tab on how many miles the shoe has clocked. If youre not that technically savvy, or youre reading this after owning your shoes for years, the tell-tale signs you need to upgrade your running shoes are holes or tears in the upper, or once the design on the outsole starts to disappear. If youre suddenly noticing aches in your ankles, calves, or knees, it might be a sign that your shoes arent supportive enough anymore.

Do Mens And Womens Shoes Fit Differently

Theres a long-running myth in the running shoe industry that brands make the same shoes for men and women, the womens running shoes are just pink. This isnt correct. Womens feet are often smaller and narrower than men and there are studies that suggest womens feet are more flexible, so the shoes will often fit accordingly. Although the differences might not be noticeable to the naked eye, there will often be minute variations in terms of the fit, construction, and cushioning used for mens and womens running shoes.

That said, more and more these days some of the higher-end racing shoes will be labelled as unisex and women can opt to wear mens shoes if they find them more comfortable. The golden rule is for the shoes to feel good on your feet, so try not to worry about what they look like or what size they are.

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