How to find a running shoe that actually fits

Choosing running shoes can feel overwhelming. As performance technology evolves and shoe specs become more important, it’s arguably getting harder to decide what to try. The shoe your running partner raves about won’t necessarily be the one for you–it’s all about the specific fit for your foot. Even the most expensive or trendiest model won’t save you from blisters and bruised toenails.

Here’s how to find the right shoe.

Try on the shoes first

Michael Denomme of The Runners Shop in Toronto says trying on shoes beforehand is non-negotiable. “Always try before you buy,” he told Canadian Running. “Different versions of the same shoe from the same brand can fit differently. Don’t risk it–visit your local running specialty store and ensure the size is correct.”

Get picky about the fit

Don’t gloss over the details. When trying on shoes, wear the socks you plan to run in and look for roughly a thumb’s width of space between your longest toe and the front of the shoe. The midfoot and heel should feel snug, but not tight. As you walk/run, your foot shouldn’t be sliding forward into the toe box, and your heel shouldn’t be sliding up out of the shoe.

If you’re at a speciality running store, a trained staff member can help assess and address this, too.

Sizing varies

Denomme also urges runners not to worry about the size on the box. “Shoe companies don’t talk to each other, so a size 9 is not always created equal, and no one knows (or cares) what your shoe size is,” he explained. “Your ‘normal’ size should just be used as a starting point, so don’t be afraid to go up or down a half, full, or even two sizes, if you need to.”

Don’t shop in the morning

Surprisingly, timing matters. Feet swell and spread throughout the day–similar to how you’re tallest in the morning before gravity compresses your spine. Denomme advises runners to try on shoes later in the day, when feet are at their biggest. “This will ensure your shoes feel good from kilometre one all the way to kilometre 42 and beyond,” he said.

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So, if you’re in the market for a new pair, avoid big-box sporting goods retailers and head to your local speciality running store. The staff are trained to assess gait and fit, and to offer recommendations based on the shape of your feet and your running goals–making the trip well worth it.