A running shoe is very personal to each individual. It is important to know how a running shoe should fit. A proper running shoe needs to match your specific foot type.
As a PT that gives shoe suggestions regularly, you have to consider a variety of factors.
- What is the structure of the foot?
- How much mobility do they have?
- Are their ankle’s strong enough for a minimalist shoe?
- Does the client have an injury history?
As a general rule, you need to make sure that you get a shoe that doesn’t compress the toes. Particularly the big toe!
The big toe is the anchor and stabilizer of the foot. If it is compressed even just a little because of a tight toe box, then it becomes less functional. You also want to leave about ¼ – ½ inch at the end of the shoe. This is about the width of an index finger. If you’ve ever run long distances with shoes that are too short then there’s a good chance you’ve lost a toenail and the shoe felt tighter and tighter as the feet naturally swell.
You also want to actually RUN in the shoe! Don’t just walk around the store, but go on multiple runs with the shoe. Most running shoe stores understand that you need to really run in the shoe to know if it’s the right shoe for you. They generally offer a return/exchange policy even after the shoes have been used.
A proper fit helps to balance forces across the foot which allows for a more pleasant and comfortable run. You also run less risk of developing blisters from your foot sliding around inside the shoe. Having a fit that allows the toes to spread will help the big toe with its function and increases the surface area hitting the ground. The more surface area that hits the ground, the more shock absorption.
The downside of a poor fit is the increased risk of losing a toenail, and the potential pain of developing blisters on the feet. Most importantly, it’s just not comfortable to run in a shoe that doesn’t fit right. Running should be enjoyable, and if you’re constantly thinking about how your foot feels every step, then you may need to look into some better footwear.
