How To Choose The Correct Running Shoe

Dear Stu,

I have been a great fan of yours since the 70′s. The fit of the shoe is also dependent on the shape of the last…therefore your thoughts of trying quite afew different pairs of shoes would take care of that complicated problem. Any thoughts on the minimalist shoes that are similiar to the original 70′s shoes like the Adidas SL72, and the New Balance Basic runner.?

I agree that fit is the most important thing and it is difficult for some people to figure out what will work. The use of insoles to fit has been a trick I have been telling patients’ for years….the simpler the better.

Happy running,

Annette Racaniello DO

First – I never thought of taking the insert out and placing my foot on it to look at how my foot fit on it – thank you!

I had learned that my running shoes would be a good size bigger than my everyday shoes – and they are. I had never experienced knee or hip issues, black toes, and my shoes have always felt comfortable. However, during my marathon training, I got my first black toe. I realized later this one episode was due to my big toe rubbing against the toe next to it and causing a blister which then spread up under the toenail. However, when I ran my first marathon, I ended up with 7 black toes!!! I was shocked. My big toes were about the only survivors! Since they were OK, I’m guessing the problem isn’t one of not having enough room at the front of the shoe, but maybe the width?? Would you agree?

Great information. I had no idea!

Now I understand some of my problems in the past. too small a shoe may have contributed to my bursitis. I thought it was just the slight hills and the pavement road that caused it. i will try the bigger shoes next!

Good common sense info about shoes that I never really thought about when buying. I will take your advice next time I go shopping.

I used to take my son to a shoe store for his CC shoes that was owned by an experienced runner and he did a great job on fitting my son. I have never invested in my own running shoes like that and this was very good information. I just tested my shoes: too short and too narrow and I just bought them about a month ago. No wonder I can only get to a max of 8 miles and sometimes my toes cramp up! Thank you so much for this information.

Hi, Stu, thank you for this series of videos! You concentrated on having enough room in a shoe for toe movement. I’d like to hear more about sole stiffness and heel fit. I wear orthotics so have to remove the inner sole of a shoe to insert orthotics. I know alot of people use these. It really affects the fit of a shoe, and often allows my heel to lift out of the shoe, more than I’d like. Any suggestions?

It seems so simple to take the insert out and measure that with your foot except that I certainly never thought of that. Thank you. Good information. The energy paths make sense.

Thank you for the tip. I’ve been using my reg size running shoes and am now having ankle pains. I am going to definately buy a new pair and hope this helps.

awesome!!! i have never been able to get women’s shoes to fit over my bone spur on my big toe. so i get a men’s running shoe. to get enough width. it really works. my question is. is there a shoe for women that provides the option for more
width?

Thanks! Lots of good advice for in-store trying on. Lots of running shoe companies will let you know to order a 1/2 or full size up from your regular size when buying their shoes. I found it works well if you’re ordering online. You just have to know your REAL regular shoe size too! :^ ) Looking forward to the next vid!

Wow! You already have me hooked. I have likely been wearing the wrong shoe all along…

I never knew to try lifting your heel and then measure for a thumb width…what a great idea seems so logical but who knew?? I never even thought of taking the insert out and standing on it…thank you for sharing your expertise, I have not been able to run for almost 4 years now and I miss it horribly….anxious to return without fear of injury.

Thanks Stu! I am not a runner yet but I walked a half marathon 10 years ago and lost two toenails because of bad sneakers. It made me realize how important foot wear is to the sport. The last pair of sneakers I bought, Sales woman suggested that I go a whole size larger and at first I cringed but I am so happy she suggested it and that I got it. What a difference in fit and support. Thanks for breaking it down for us. Thank you for these videos. Keep em’ coming!

thank you I thought my shoes were too big but now i feel much better about them. Great info.

I read your book and really liked the demonstration. The demo helped me to clearly see what you are trying to convey.

Funny, I just asked my chiropodist whether the calouses I’m getting on the ends of my toes might be because I’m buying my shoes too big and my foot is slipping down in, rubbing on the inside of the toe of the shoe. His answer seemed non-committal. This video voices sort of an opposite opinion… that slightly bigger shoes is the way to go. I bought my last pair of heeled shoes a little bigger because I’m on my feet all day and by the end of the day, my feet are swelled so bigger is more comfortable. Guess I was right.

Stuart,

I am absolutely stunned to listen to your video and i thank you very much. I am going to buy the right shoes tomorrow

thanks,
Declan Mullane

I would like to get new shoes as my shoes are very old, however, I want to be sure that I am not wasting my money on something that I’m not going to stick with yet again. That being said can I use my old shoes for about a month until I know for certain that I’m not going to fizzle out?

This was excellent information! In future videos, I’d like to hear more about what causes planters faciatis (sp?) I know I need to stretch both before and after running, but the pain in my feet is so bad the morning after running it’s often the reason I “take a few days off” and stop running for months at a time. Is there anything I can do to resolve this extreme pain in my feet?

Thank you so much for the info. I’m in the process of finding that perfect shoe and so happy to have your expert advise as a guide.

I hear you! I had a learning experience with backpacking boots this summer. My boots of 3 years seemed to be tighter than before. I left on a 60 mile 10 day trek, with lighter hiking socks, thinking that would do the trick. Over the 10 days as I backpacked, I watched my big toenails being jammed into the end of my boots each day and watched how each was being pushed back. I couldn’t do anything out in the back country except keep hiking! A month after getting home I lost both big toenails. I now know for sure that my feet had expanded over the past year! So your advice is right on! Thanks.

I sold shoes back in the 80s and learned the valuable lesson of leaving enough room in the front, but I never thought about the width. I like other people have always been concerned if the shoes were too loose, side to side, but your explanation about the energy dispersal makes perfect sense. It also explains my “hot foot” problem, where sometimes I get this compressed hot feeling in the middle of my foot, I have been bottling up the energy in my feet, which has probably been what has stopped me from running and given me chronic plantar facsitis!

Thank you for the great advice on shoe size! It turns out that I have the proper size! I was a little miffed that I had to go 1/2 size bigger but now I will feel much more confident when running!

Thank you for the freee video. It was very helpful learning how to determine my right shoe size. I really liked the suggestion of taking the shoe insert out and stepping on it.

@Breanna: I happen to work at a pain relief shoe store and had suffered from plantar fasciitis until about 2 years ago. Arch supports saved my feet and improved my runs! Having the appropriate arch support will really help. Good shoe stores will have pressure plates for you to stand or walk on to measure your arch. I recommend Lynco or Powerstep brands. Also, freeze a plastic water bottle and then turn it on its side and roll your foot over it–that will help relieve some of the intense pain. STRETCH EVERYDAY, particularly, hang your heels off the back of a step to stretch achilles tendon and calf muscles. Best of luck!

I understand the importance of shoe fit. Although I have a bigger shoe size than my regular size, I still have pain in my back or kidney. So what does it mean?

Thanks very much for this video; I REALLY needed to see this! As a new runner with nobody I know to ask questions of, it’s super helpful and I am relieved to know there is more sound advice coming my way for which I have been searching! I also had wondered why one or two toes went numb on my runs, and this explains it. Also explains why said toe is black and losing the nail after my first half marathon last week!

Great Idea to take the insert out!

Now I know what my problem has been in the past. I could not understand why my feet and toes hurt. It really helps to have the right shoe. I know love to run because I can run in comfort. Thanks!

Great info I will always keep this in mind thanks!!

It this video, it looked to me like the shoes were too narrow. That is the inserts were not as wide as your feet.

What about the idea of a flat sole vs wedged sole and thickness of the sole?

Thanks for the tips!! This makes a lot of sense. I’ve only been running marathons for 2yrs now. Started training Oct. 2008 and have run 4 so far. Before running, I’ve worn a size 9.5 for years. Now onto my 2nd pair of running shoes, I’m running in size 11. I used to over tighten my shoes, due to blistering. I now realize that as long as they are snug around the top, near your ankle, you can afford to keep the looser near the toes… for that “wiggle room” during running.

This was a great video. When I first made the decision to start running and training for my first 1/2 marathon that is coming up in January 2011, my best friend took me to a runner’s shoe store. They fitted me for my shoes and they were 1 1/2 sizes bigger than what I normally wear. They have been great and my feet usually don’t hurt. I do have bunion’s and sometimes they hurt, however not to often. I also have memory foam inserts and they have been a godsend. Thanks for these great tips. I look forward to more.

This video gives clarity, love it!

Who would’ve thought?!? Took this advice from Slowburn…1 full size bigger for me! Thanks Stu..

I wear a womans size 8 in regular shoes, I always buy a 10 now for my running shoe, have never met a Nike I liked, Asics, new balance, I think Mizuno are my favs. had PF in my right heal, found an insert online that cured it!

Thank you Stu for confirming a practice I started while working in North Dakota. I learned that loose shoes allow for “air insulation” which kept my feet warm. Wearing loose shoes was so comfortable, that I continued this practice year round, even now, back in California.
Excellent video too, I feel your passion. Looking forward to next one, thanks again.

Stu! Thank you for this video!

I found you through Tony Robbins. I ran my first 1/2 last year…and doing my first full this year.

After playing soccer for the past 30 years, I have a wild dream to run across the entire U.S. as you have. (I’ve had this “crazy” dream ever since I saw Forrest Gump)

Anyway…I’m grateful I found you and I’m looking forward to devouring all of the information you have, and modeling exactly what’s needed for me to be able to run the whole U.S.

this is terrific information. I consistently have trouble with shoe size and often go to a number of different stores to find the right width, not realizing that I was probably still buying a shoe too small. Thanks Stu this is awesome. I’m 54 and planning to run my first marathon late this year. I’m so glad I found your website.

I read your book “Slow Burn” and used this idea when I bought my latest pair of shoes. 1 full size larger than i would usually have bought, it has made a noticeable diference in the comfort level durring my running session. Although they do kind of look like clown shoes…

Thank you for the video, this was very helpful information on buying proper shoes.

I was running in shoes that were too small for me, and developed a serious, prolonged, and very painful, IT band problem. I seriously thought my running days were over. Then I came into contact with a runner who shared with me you and your ideas about shoe fit.

I am so pleased to say that I am back out running again. I am currently running about 8 miles a day, and at 48 years old, with your advince and training tips, I am looking forward towards completeing my first marathon.

Thank you, thank you, thank you.

wow, after all the money I’ve invested in shoes maybe I’ll finally be able to buy one that will really work for me. This makes complete sense of why the FiveFingers shoes are so touted to help my girlfriend run a faster mile, feel better and makes her not as tired during a run!