How to Choose Running Shoes Size? [Running Shoes Size Guide]

Running shoes are becoming more and more popular with their versatility. You can not only use them for running but you can also use them as casual shoes.

However, finding the right pair of running shoes for your feet depends on many different factors. Understand and try on shoes to find the best fit.

The following article is to help you learn some basics about fit, type, and performance to know how to choose running shoes size!

How to Choose Running Shoes Size?

How to Choose Running Shoes Size?
How to Choose Running Shoes Size?

#1. Determine your foot and shoe size

Measuring the exact foot size, including length and width, is the first step in achieving a good fit. Then there’s figuring out what shoe size is right for you.

This helps assess whether the shoes have enough space and support for the foot so that it does not move or slip inside the shoe.

4 Steps to determine the size of your feet:

  • Step 1: On the floor, place a sheet of paper against a wall. Place your heel against the wall and place your foot on the sheet of paper. Maintain an erect and balanced posture.
  • Step 2: Trace a line following the form of your foot using the pen. Rep with the opposite foot.
  • Step 3: Measure the longest section of your feet on both sides. Your shoe size is determined by the length of your longest foot.
  • Step 4: Parallel to the short edge of the sheet of paper, measure the breadth of your feet. As a result, don’t measure the width from widest point to widest point diagonally.

Allow at least 1/2 to 1 inch (a thumb’s width) between your longest toe and the shoe’s end for a suitable length shoe size. You should be able to pinch some material at the sides or top of the shoe to obtain a feel for the right width.

2 Factors to consider when deciding your running shoe size:

  • When running your running shoe size, keep in mind that it is usually half a size larger than your regular shoe size. So, once you’ve determined your true shoe size and length, and width, try a running shoe that’s roughly a half size larger than your usual shoe size. This allows your feet to expand during and after hitting the pavement.
  • You can also use a sizing conversion table to determine your running shoe size based on the above-mentioned foot dimensions. Simply compare the length to the recommended running shoe size.
  • Tip: Measure the length and width of your shoes using the socks you’ll be wearing while running.

Shoe Sizing Conversions Chart for Men and Women 

Shoe Sizing Conversions Chart for Men and Women 
Shoe Sizing Conversions Chart for Men and Women


***See More: How to Choose Fitting Sandals Shoes for Your Foot [ Sandal Size Guide]

#2. Try on shoes before buying them

The best thing you can do with running shoes is to try them on before you buy them. It’s now time to try on a variety of running shoes from various brands and styles.

Because different brands of running shoes have different shoe sizes. You should do some research before making a purchase. 

Working with an experienced shoe professional who can assist you with a suitable fit is recommended by experts.

They’ll assist you to choose shoes that take into account your foot alignment, intended mileage, running surface, and other factors that influence which shoes you should wear, in addition to making sure you have the correct fit.

oriented podiatrist facilities. This can inform you how much support you need in your running shoe’s midfoot.

The findings of gait analysis can help you decide which of the three types of running shoes to buy:

  • neutral/ stability
  • control of motion

This ensures that you get a running shoe that will give you enough support.

Take some time to undertake a trial jog or run in the shoes after you’ve narrowed down your search based on these factors. This will help you decide if their responsiveness and heel drop are to your liking (the level of cushioning under your heel versus under your toes).

#3. Make sure they’re in the right place

Try to elevate your heel by holding the back of the shoe
Try to elevate your heel by holding the back of the shoe

The main benefit of a perfect fit is that it provides exceptional stability and support for your foot, allowing you to run and exercise at your chosen level. Toes can be damaged by a running shoe that is too big, and toenails can be damaged by a shoe that is too tiny.

How snug should running shoes be? The proper shoe fit will enable you to do the following:

  • A correctly fitting running shoe should have wiggle room around the toes and feel snug around the heel and midfoot.
  • By pressing your thumb down next to the ball of your foot and around your toes while standing, you may check for adequate length and width. Half to a full thumb’s width of space is recommended for a comfortable fit.
  • Try to elevate your heel by holding the back of the shoe. There should be very little movement if any at all. This prevents your foot from slipping out of the back of the shoe.
  • On either side of the tongue, look at the eyelet rows. These rows should be nearly parallel to one another.

Tip: If your heel is naturally thin, you can minimize slippage by using lacing methods and affordable heel cups.

***See More: How Do Converse Shoes Fit [Expert Advice 2022]

Other Factors to Consider

Pros and Cons of A Proper Running Shoe Fit
Pros and Cons of A Proper Running Shoe Fit

Here are some other aspects to consider while looking for a nice pair of running shoes, in addition to the proper size:

  • Ask a certified fitter, such as a running shoe expert or podiatrist, to measure both of your feet while standing to get the optimum fit.
  • Every year, take a measurement of your feet because they can fluctuate in size as you get older.
  • During and after pregnancy, women’s feet may grow larger.
  • Because feet swell during the day, it’s best to try on shoes later in the day rather than first thing in the morning.
  • Always fit a shoe to your larger foot. Your usual running shoe size is typically a half size larger than your casual shoe.
  • Pay attention to the space between your forefoot and toes, which is known as the toe box. This area should be large enough for you to readily wiggle your toes.
  • Make sure you know what type of running you do before trying on running shoes.
  • To avoid difficulties, later on, feel for tightness or potential uncomfortable places.
  • Your personal style. Perhaps you want to feel confident in your running shoes and have a shoe color that goes with your various running outfits or even in everyday life.
  • Because the thickness of your socks can affect shoe fit, try on shoes with the socks you intend to wear.
  • Fit can also be affected by different lacing procedures.

***See More: What Do Compression Socks Do For Running? How Do They Work?

Pros and Cons of A Proper Running Shoe Fit

Pros and Cons of A Proper Running Shoe Fit
Pros and Cons of A Proper Running Shoe Fit


  • Ensures a more pleasurable run
  • Allows you to concentrate on your body’s performance and enjoyment of your run rather than shoe performance.
  • It inspires you to keep going with your workouts.
  • Blisters, calluses, and bunions are reduced or completely eliminated.
  • A running shoe that doesn’t fit properly might lead to foot and leg injuries. It can also result in nerve impingement, tendinitis, heel discomfort, stress fractures, and ankle sprains, among other issues


  • A shoe’s fit can have a significant impact on how you run. It can also cause strain in your foot, which, according to her, reduces performance and may lead to damage.

Running shoe difficulties can be avoided with proper sizing and gait analysis. So, before you go out and get some running shoes, you need to know how to properly size running shoes.

***See More: Causes and Treatment of Sore Feet and Ankles [ Expert Advice 2022 ]

How to Lace A Pair of Running Shoes

  • In terms of fit, how you lace your running shoes can make a major impact. If you’re new to running and aren’t sure which lacing style to go with, seek advice from a shoe expert.
  • However, before you think about lacing procedures, check sure the shoe fits properly.
  • Tell your running store adviser if any area of the shoe slips or feels tight, or if the structure of the shoe feels too much to you, and they’ll help you with lacing or supply socks, heel cups, or other accessories to make them fit better.

***See More: How To Replace An Aglet? How To Fix An Aglet?

Size Guide for Running Shoes (Table)

The following tables are based on the CM measurement of the running shoe, which reflects the shoe’s interior length in centimeters and is the ideal basis for comparison when purchasing a new shoe. If you wear a size “CM 27” running shoe in one brand, you are quite likely to wear the same size in another!

NOTE! In most circumstances, the tables provide the appropriate size. There is always the possibility that some shoes will change slightly from these tables if, for example, they have an extremely tight-fitting upper or something similar, necessitating a half-centimeter size increase.

Men’S Running Shoe Size Guide

Men'S Running Shoes Size Guide
Men’S Running Shoe Size Guide


Women’s Running Shoe Size Guide

Women’s Running Shoe Size Guide
Women’s Running Shoe Size Guide




When looking for the right pair of running shoes, you should still seek the help of a running shoe expert. However, applying our above guide can hopefully help you better understand how to choose running shoes size.

Thanks for your precious time! Hope you find yourself a suitable running shoe!

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