Running Shoe Sizing Explained

Why Running Shoes Size Differently

Getting your running shoe size right is critical for comfort, injury prevention, and performance. Running shoes fit differently to everyday shoes because during running, your foot swells and slides forward inside the shoe.

Most running experts recommend going half a size to a full size larger than your regular shoe size. This prevents black toenails, blisters, and nail loss on longer runs.

The Thumb Space Rule

The standard fitting rule for running shoes is: you should be able to fit one thumb's width, approximately 10-12mm, between the end of your longest toe and the end of the shoe. If the shoe is too snug at the toe, go up a half size.

Types of Running and Shoe Fit

• Road running - Cushioned shoes; go half a size up from street size.
• Trail running - Snugger fit for control; your usual size or half size up.
• Track and sprinting - Very snug; often true to size or half size down.
• Ultramarathon - Go one full size up to account for foot swelling over many hours.

How to Measure Your Foot for Running Shoes

1. Stand on a piece of paper and trace around your foot in the afternoon, when feet are largest.
2. Measure the longest length and widest width in millimetres.
3. Use the chart above to find your AU size.
4. Add 10-12mm, or around a thumb's width, for your ideal running shoe size.

Tips for Trying Running Shoes

• Always try both shoes and lace them up fully.
• Wear the socks you plan to run in.
• Walk or jog a few steps in store to check for heel slip.
• Your heel should feel locked in without pressure on the Achilles.
• There should be no pinching across the top of the foot when laced.
• Ensure there is thumb-width space at the toe.
• Try shoes in the afternoon when feet are slightly swollen.

Popular Running Shoe Brands in Australia

• ASICS - Japanese brand, very popular in Australia, true-to-size fitting.
• Brooks - US brand known for stability; half size up recommended.
• New Balance - Available in wide widths, half size up typical.
• Nike - Runs slightly narrow; half size up often advised.
• Hoka - Maximum cushion; true to size or half size up.
• Saucony - Good for narrow to medium feet; half size up for long runs.
• Mizuno - Japanese brand with snug heel fit; true to size.
• On Running - Swiss brand gaining popularity; typically true to size.

Common Running Shoe Sizing Mistakes

• Buying the same size as your casual shoes.
• Not accounting for sock thickness.
• Trying shoes on in the morning when feet are smallest.
• Ignoring width - many brands offer narrow, standard and wide options.
• Not replacing shoes after 500-800km of running.