Proper Shoe Fit
How to get the best fit in a running shoe
When purchasing running shoes (whether you are a salty veteran, a beginner, or any level in between) there are several factors to consider before making a decision.
Step 1: Spend a few minutes examining your current running shoes. What do you like best? Least? During this initial assessment it may be useful to consider: biomechanics/foot strike (do you overpronate? underpronate? is your foot strike neutral?), and; physiology (arch height; foot shape; and body weight). Also, what are the short/long term goals of your exercise program?
Step 2: Take your shoes to Garry Gribble’s Running Sports (GGRS) for an evaluation. A member of our staff will be happy to examine wear patterns on the outsole (the bottom of the shoe), upper (top of shoe), and inside the shoe, too. Outsole wear can often be a good indicator of biomechanical inefficiencies. Uppers will be evaluated to determine proper fit including length and width. We will also examine the inside of the shoe ( insole and heel area) for wear. Assessing wear is a key ingredient when making a decision to replace existing shoes. NOTE: if your current shoe is working (no excessive wear; no discomfort/pain), we suggest that you continue with the brand. If it isn’t broken, don’t fix it!
Step 3: Know as much about your foot physiology as possible. Do you know your foot length and width? We will assist by correctly measuring and recommending the proper fit. (There is a tendency among runners to purchase shoes that are too small.) Is one foot longer than another? (We will fit to the longer foot.) Is your foot wide, narrow, or a regular width? Is your second toe longer that your big toe? (This is commonly referred to as Morton’s toe.) The better educated you are (or become) regarding your feet, generally, the better the fit. Time invested at this point in the process correlates with selecting a shoe that meets your training objectives and one that will feel comfortable in the long term.
Some common sense tips about your feet:
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Your feet will get longer and wider as you age.
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Foot size in women may be longer after the birth of a child. Often this is a permanent change.
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Running shoes are generally a half to a full size shorter than dress shoes. In other words, if you wear a size 8 dress shoe, it is likely that you will need an eight-and-a-half, or nine, in a running shoe. Also, the size marked on the box is an estimate. The idea is to get the best fit regardless of what number appears on the box.
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When purchasing running shoes you should allow a minimum of 30 to 45 minutes for the fitting. Consider this time as an investment which will pay dividends in terms of your running enjoyment.
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Most people buy shoes that are too short and/or not wide enough.
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Don’t put too much stock in what size/width you have worn in the past. Time and the law of gravity may cause your feet to continue to change in terms of length and width.
Some general information regarding shoes:
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Running shoes range in price from approximately $70.00 up to $150.00. Sale shoes are also available and offer the beginning runner (or discerning bargain hunter) an additional option. Your shoe purchase should be driven by your particular needs and budget.
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Weight is a factor in determining the correct shoe. A 115-pound man/woman will have different needs than a person weighing 150 pounds. Generally, a heavier person is going to need a shoe that provides relatively more cushioning and/or support than a lighter runner might require.
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Arch height/shape is also a factor in determining the correct amount of cushioning and support. A lower arch (or a very high arch) may require a greater degree of medial (arch side) support. Approximately 80% of all runners overpronate (foot rolls inward toward the arch.) About 10-15% of runners underpronate (also called supplination, although this term is sometimes misapplied.) Underpronation is the tendency for the foot to roll laterally to the outside, away from the arch.
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Our staff will assist you to determine your specific needs in several ways. In addition to analyzing wear patterns as described above, we will also observe your biomechanics as you walk. Often this will provide valuable insight into which type shoe is best for you.
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Running shoes for women are sold in most brands and styles in size 5 to 11. In some brands and in certain styles women’s shoes are stocked up to size 12. ASICS, Brooks, and Nike brands make some women’s styles in 11 and-a-half; most other brands do not make half sizes in women’s shoes after size 11. Generally, women should not consider purchasing a man’s shoe because men’s shoes run wider (especially in the heel.)
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Running shoes for men are sold in most brands and styles in size 6 to 14. In some brands/styles men’s shoes are stocked up to size 16. Men’s shoes are sold in half sizes up to a size 13.
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Running shoes have been manufactured in widths for years. Initially, only New Balance offered widths. Now, however, Adidas, ASICS, Brooks, Mizuno, New Balance, Nike, and Saucony offer some styles in narrow, regular, wide, and extra wide. We will do our best to offer you a range of options to suit your physiology and running program. Men’s and women’s widths are as follows:
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