How to choose the right size for your running shoes

The best running shoe size guide.

How many times have you wanted to buy shoes but didn't know your size? Do you know the difference between a D and a 2E last?

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 the store, it's very easy to decide which shoe fits us well; the feeling we get from 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 the website offers us. The ideal is to provide data such as last type, weight, drop, intended use, and an easy-to-understand size guide.

Unfortunately, no two brands size the same, so this uncertainty grows even more when we switch from one brand to another, as a size 43 from brand A will surely not be the same as a 43 from brand B. Luckily, more and more brands are trying to unify

their sizes, so that the customer doesn't feel frustrated every time they have to choose a brand and size.

How do I know my size?

To choose your shoe size, it's best to know your foot measurements. This will tell us the length to determine the size, and by measuring the width, we'll know if we need a special last.

The simplest way is to place your feet, wearing the type of socks you usually use during training or competitions, on a sheet of paper. Your heel should be against the wall and your body straight. Ideally, someone should help you mark the furthest back position of your heel and the furthest forward position of your longest toe, which is sometimes the big toe, but other times it's the index toe. It will be much easier to measure if the sheet is gridded and you center your foot well, as this will make the measurement more accurate.

We can also take the opportunity to measure the width and use it as a reference for choosing a last if necessary.

Size based on activity.

Once we have our measurement in cm, we must consider the use we will give the shoe: light running, strength training, competitive running, trail. Depending on the activity, we will need to add between half and one centimeter to our foot measurement.

We will need half a centimeter extra 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 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 cause the unwanted and painful "black toenails" (correct pedicures and foot care also play a role in this).
By adding this distance to the measurement we took earlier, you just need to go to the brand's size chart to know what size you should buy.

CHECK OUT OUR SHOES FOR ALL TYPES OF ACTIVITIES

Do I need a special last for my running shoe?

If we have wide feet, some deformity (bunion), our feet constantly fall asleep due to poor circulation, we have pain in the metatarsal area or suffer from chafing on our toes (especially the smaller ones).

Our problems may improve with a shoe with 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, type 2E, among their most popular models. So it shouldn't be a problem to get one of these models if necessary.

Most runners only focus on the size to use, but often taking a little time to choose the last can make our experience with a model change overnight.

Things you should know about shoes:

1.-Always try on shoes at the end of the day, as feet can swell up to 10% depending on factors such as heat and muscle fatigue.

2.-Try on both feet, generally one foot is slightly larger than the other, so 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 tightly, just as if you were going to run. The conditions should be as similar as possible to normal use; if you don't usually use the last eyelet, don't use it on the day of the test either.

4.-If you use insoles, you will likely need a size larger, or a special width last; in any case, you should always try them on with the insoles.

5.-The fit around the foot should be firm, but never constricting; support is not compression. It should give you a feeling of security and comfort at the same time. If your foot moves 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 have to fit well, period. And finally, a trick as old as it is valid: once the shoe is on and properly adjusted, you should be able to insert your index finger behind the heel without discomfort, with some 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… 😉

· You might also be interested in: When to change your running shoes? – Be Urban Running Blog

· You might also be interested in: Find your perfect women's running shoes – Be Urban Running Blog