![]() ![]() As for width, check that there’s little to no pressure on your pinky toe and only slight pressure on your big toe-slightly looser than the snugness of a watch strap on your wrist, Gray says. You want about a thumbnail’s worth of width between your longest toe and the front of the shoe, keeping in mind that your longest toe may be your second metatarsal (the heads of the long toe bones) and not your big toe. You should be able to slide a finger between the knot and your shoe, Vincent says. Lace them tightly enough to lock the shoe over your navicular bone-the bony bump over the high point of your arch-or instep, Gray says, but not so tightly that you constrict nerves and blood vessels. Put the insole back in and put the shoes on. Your toes shouldn’t spill over the front or sides, and the tip should come to a point roughly where your toes narrow. ![]() The size and shape should match the size and shape of your foot, Vincent says. Take the insole (or sockliner) out of the shoe and stand on it. So how do you determine how your shoes should fit? Try these steps: Step 1: Line the Insole up With Your Foot However, because of sizing variations in all types of shoes, there are too many variables to know exactly how the numbers will align, says Kevin Vincent, M.D., Ph.D., the department chair of Physical Medicine and Rehabilitation at the University of Florida and director of the UF Running Medicine Clinic. There’s a grain of truth to that-increased blood flow and swelling during and after exercise do make your feet expand, so your running shoes tend to be larger. 8 Mistakes Runners Make When Buying Running ShoesĬonventional wisdom holds that your running shoes should be about a size bigger than your dress or casual size. ![]()
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