How to choose the right size for your running shoes
The ultimate running shoe size guide.
How many times have you wanted to buy a shoe but didn't know what size you needed? Do you know the difference between a D width and a 2E width?
We bring you the definitive size guide, where at a glance you can find the equivalences of the main running and trail brands, and read the best tips to choose the shoe that best suits your foot. Normally, when we go to buy a shoe in a store, it's very easy to decide which shoe fits us well; the feeling of being able to try it on "in situ" is usually the best way to choose.
But when we enter the online world, all these references are conditioned by the information that the website offers us. The ideal is to offer data on the type of last, weight, drop, intended use, and an easy-to-understand size guide.
Unfortunately, no two brands size the same, so this uncertainty increases even more when we switch from one brand to another, since a size 43 from brand A will surely not be a size 43 from brand B. Luckily, more and more brands are trying to standardize their sizes, so that the customer does not feel frustrated every time they have to choose a brand and size.
How to know your shoe size?
To choose the right shoe size, it's best to know your foot measurements. This will allow us to know the length to determine the size, and by measuring the width, we'll know if we need a special last.
The easiest way is to place our feet, wearing the type of socks we usually use during training or competitions, on a sheet of paper. The heel should be against the wall and the body straight. Ideally, someone should help us mark the furthest back position of the heel and the furthest forward position of the longest toe, which is sometimes the big toe, but sometimes the index toe. It will be much easier to measure if the sheet is gridded and we center the foot well, as this will make the measurement more accurate.
We can also take the opportunity to measure the width and keep it as a reference for choosing the last, if necessary.
Size based on activity.
Once we have our measurement in cm, we must consider the intended use of the shoe: light running, strength training, competitive running, trail. Depending on the activity, we will need to add between half a centimeter and one centimeter to our foot measurement.
We will need half an extra centimeter if the activity is light running, strength training, or fitness-type activities that do not involve explosive movements, accelerations, or overly demanding decelerations. However, for quality training, explosive sets, hill work, or trail running, we will need one centimeter of free space in front of the toes.
This will prevent us from crushing our toes against the front reinforcements during abrupt movements or steep descents, which can lead to unwanted and painful "black toenails" (correct pedicures and care also play a role here).
By adding this distance to the measurement we took previously, you just need to go to the brand's size chart to know which size to buy.
Do I need a special last for my running shoe?
If we have wide feet, some deformity (bunions), our feet constantly go numb due to lack of blood circulation, we experience pain in the metatarsal area, or suffer from chafing on our toes (especially the smaller ones).
Our problems might improve with a shoe that has a wider last. Generally, the standard last for running shoes is type D for men and type B for women. However, more and more brands are including special width lasts, such as 2E, in their most popular models. So, it shouldn't be a problem to get one of these models if needed.
Most runners only focus on the size to use, but often, taking a little time to choose the last can change our experience with a model from night to day.
Things you should know:
1.-Always try to try on shoes at the end of the day, as feet can increase in volume by up to 10% depending on factors such as heat and muscle fatigue.
2.-Try on both feet, as we generally have one foot that is slightly larger than the other. Therefore, you should check the feel of the shoes on both feet to decide if it's your size or not.
3.-Lace up both shoes properly, just as if you were going for a run. The conditions should be as similar as possible to normal use. If you don't normally use the last eyelet, don't use it on the day of the test either.
4.-If you use insoles, you will probably need a larger size, or a special width last. In any case, you should always try them on with your insoles.
5.-The fit around the foot should be firm, but never constricting. Support is not compression; it should give you a sense of security and comfort at the same time. If your foot slides around inside the shoe after you've laced them up, that's not your size.
6.-Shoes don't stretch, they don't break in, and you don't have to "get used to them." Shoes just have to fit well, period. And finally, an old but valid trick: once the shoe is on and well adjusted, you should be able to comfortably slide your index finger behind your heel with a bit of looseness. If so, that will likely be your size.
Are you missing your favorite brand's size guide? Leave us a comment below and we'll include it… 😉
