- Running shoes don't need to be broken in. They are made of synthetic materials that DON'T stretch, and the cushioning is ready to go, so they fit "right out of the box".
The way they fit the first time is the way they are always going to fit.
- Running shoes are used for running, so they need to be more roomy than a regular shoe. Why? Remember the force of heel strike… each foot does this 500 TIMES EACH MILE, so your feet tend to spread out.
3 Keys to the Right Fit:
- You should have about a thumb's width of room at the toe. If you can't wiggle your toes, then move up to the next size.
- The shoe should hold your foot securely around the mid foot (arch and instep) and at the heel, with little or no slipping.
- The shape of the shoe should match the shape of the foot (more on this later).
What's Your Size?
RRS fit testers are real, live runners with all different types of feet. They try on every shoe we sell in order to determine the fit. The shoe manufacturers do not supply this information.
If a fit tester's foot measures a true size 9, but size 9 ½ is the best fit (according to the 3 keys above) then this shoe would be listed "1/2 size short." . There is ½ size difference between their true size and the size that fits best.
Because sizing varies from shoe model to model, you might find shoes differing by up to 1 ½ sizes in a runner's closet, yet they all fit! The shoes all look the same size… only the number on the shoe box is different.
Bigger is Better!!
If you aren't sure of which size to buy, it's nearly always better to choose the larger size because much more can be done to fine-tune the fit:
- change to a thicker sock like Thorlo
- add a replacement insole; these are thicker and more durable than standard insoles
- adjust the lacing to snug up the fit (lace lock, for example)
If a shoe is too small, there's not much you can do. Since running shoes don't stretch, the only option is to try a thinner sock.
** DID YOU KNOW: a shoe is twice as likely to be returned to Road Runner Sports for being too small than for too big?
The Last Comes First … Or, The Shape of Things To Come
Each manufacturer has their own last (or foot form) that gives the shoe its shape. We carry so many brands because they each have a slightly different idea of what the ideal foot shape is. There are 2 main differences:
- Volume: (high or low) - some shoes have more space at the mid-foot to accommodate a high instep, such as New Balance® SL-2 lasted shoes. Others have less room than average and are a better match for a low instep.
- Curve: some people have feet almost as straight as a ski; others are almost as curved as a banana. Shoes vary nearly as much. The amount of curve is usually linked to running mechanics.
Shoe shape vs. running mechanics:
| LOW |
Motion control:excessive over-pronators, in addition to low arches, generally have rather straight feet. Motion control shoes like the New Balance 587 have the same straight shape. |
| MEDIUM |
Stability:the majority of people have some curve in their feet; that's why the semi- curved shape of a classic stability shoe like the Asics GT-2000 series fits so many people well. |
| HIGH |
Cushion:efficient/underpronators tend to have feet more curved than average to go with their high arches. Shoes like the adidas Response Trail are also more curved than average. |
Tips to Know if Shoe Shape is an Issue:
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|
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| - can't close laces |
-shoe doesn't have enough volume |
| - laces closed up |
-shoe has too much volume |
| - big toes squished |
-shoe is too straight
(curved foot runs into shoe) |
| - small toes squished |
-shoe is too curved
(curved shoe runs into foot) |
| - tight at ball of foot |
-shoe is too small, size up |
You Be the Judge!
Be your own "fit tester"… consider these points when you're trying your Road Runner shoes in the house.
- Where is the shoe roomy or snug? (toe box, instep, heel)
- How does the shoe feel when walking or running? (cushy or firm)?
- Does the shoe feel flexible and responsive or stiff and stable?
- Does the arch feel low or high?
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