When shopping for a new racing or training shoe what do you look at first? The price, the color, the shape, the cushioning, the outsole, the lug pattern, the size, the brand, your doctor’s list, or its weight. Yes, all of these may represent important factors leading to the successful selection of your next running shoe but don’t forget one very important factor, your foot. The running shoe is an extension of our foot, a mismatch can lead to the development of a wide array of over use injuries or uncomfortable maladies.

Shoe fit should be the most important consideration in choosing an athletic running shoe. If a shoe doesn't fit properly, you will not get the full benefit from the design of the shoe in terms of stability or cushioning. Here are some ideas to keep in mind when trying on and purchasing a new pair of running shoes:

        1. Always try to use a similar weight sock and any additional devices (such as orthotics) that you plan to wear with the shoes.

        2. Leave at least 1/4 inch (approximately one finger width) between your longest toe and the end of the shoe.  Too short shoes bruise and blacken toenails.   The heel counter of the shoe should be snug enough so that the heel does not slide up and down excessively.  Too narrow shoes can squeeze the ball of the foot, this can deform toes and can lead to Morton's neuroma.  Too wide shoes can cause blisters and raise the risk for strains and sprains as your feet slip and slide inside the shoe.
 

        3. It is better to fit shoes at the end of the day. Your feet tend to swell up to one full size larger when you have been standing or exercising throughout the day, which could affect the sizing of the shoe.  Shoes should be comfortable when you try them on.  They should not require a period of "breaking in".

        4. It is important to try on both shoes fully laced, and walk around the store to ensure fit and comfort.

        5. If you have had no problems while running in a shoe, you should probably try to obtain another pair of the same make and model.

        6. Make sure you carefully lace your shoe before running. Too tight a shoe may make parts of the top of your foot sore or squeeze your metatarsals too tightly. Too lose a shoe may make your foot move excessively and be less stable, resulting in more than normal pronation.

        7. A shoe's midsole only lasts so long. It degrades from use and the resultant useful life of a running shoe is 350 to 550 miles. This means that if you are running 20 miles a week, you should consider changing by approximately weeks 20 to 25. The shoe may still serve a useful purpose; casual wear for walking.

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