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Fit is particularly important to runners. However buying shoes base on size alone does not always ensure the best fit. As you run, the impact from landing causes your foot to splay as your arch “flattens” and your toes to push forward. Running shoes that are too tight and narrow would lead to blisters and calluses as a result of pressure and friction. Tight shoes would also cause nails to blacken or in some cases result in the loss of the nail. On the other hand, shoes that are too loose would cause the foot to slip around leading to ankle or knee injuries. Hence it is important to understand where your shoe needs to be slightly roomier and where it should be snug will help you get the best fit for your feet and run.
During a run, the foot would swell due to the fluids and blood flowing down as well as the impact of each foot strike. Hence, running shoes should have a little more space in the toe box to accommodate the swelling. A good rule of thumb should be a thumb’s width of space between the tip of your longest toe and the end of the shoe. There should be enough space for you to wiggle your toes.
The middle portion of the running shoe should fit comfortably, providing stability and support to your midfoot. Your midfoot should feel like there is a hand gently holding your foot in place. If you find a shoe that fits well but still feels slightly loose or tight at the middle portion, different lacing techniques can help change how the shoe conforms to the middle of your foot.
The fit should be snug and after lacing up the shoe, there should be little or no slippage as you walk or run around. Your heel should also not feel constrictive when the shoe is laced up. A shoe that is too loose or tight at the heel is likely to leave you with heel blisters even after a short run.