When Going for a Run, Should You Buy Shoes Half Size or Full Size Bigger Than Your Normal Everyday Shoes?

Choosing the right running shoes is crucial for comfortable and injury-free runs. There are certain guidelines to follow, but ultimately, the decision depends on personal preference, foot shape, and the duration and type of run you plan to undertake. This article explores the nuances of sizing in running shoes, with insights from a seasoned runner who has completed numerous marathons.

Understanding Foot Swelling During a Run

Your feet naturally expand during exercise, particularly prolonged running. This swelling can lead to discomfort and potential injury if not addressed. Shoes that fit perfectly for casual walking may feel tight when you run, especially during longer duration runs like half or full marathons. The general recommendation is to go up a half to a full shoe size to accommodate this.

Personal Preferences and Experience Matter

For a runner with wide feet, finding the right fit can be challenging. The author has wide feet and finds that a standard 9.5-width shoe fits well, but he has to go up to a 10 for everyday walking. When it comes to running, he initially tried a 11 and found it still too tight for long runs, ultimately settling on a 11.5. After 19 marathons and two 50-mile ultras, he has extensive experience to back up his choices.

Comfort and Fit for Different Run Types

The author runs exclusively on roads and prefers shoes that are very loose to be untied and re-tied quickly. He finds that the extra space and looseness allow him to remove shoes easily if a rock or debris gets in the way, and continue running swiftly. However, running on trails might be risky due to the lack of a secure fit.

Expert Advice and Personal Experimentation

Contrary to expert advice, the author went through a period where he was fitted with a 10.5 shoe by a professional. While it worked for short training runs, it caused significant discomfort during a half marathon due to foot cramps. Adjusting back to a 11.5, he has not experienced any issues since.

Final Thoughts

Shoe size is highly personal. While expert advice is valuable, it is important to listen to your own body and what works best for you. Experiment with different sizes and styles to find the perfect fit for your unique needs.

Conclusion

KEEP RUNNING!!