Running Shoe Size Charts
Men's
CM (CN, JP, Mondo) | Inches | US | UK | EU |
|---|---|---|---|---|
25 | 9.84 | 7 | 6½ | 40 |
25.5 | 10.04 | 7½ | 7 | 40½ |
26 | 10.24 | 8 | 7½ | 41 |
26.5 | 10.43 | 8½ | 8 | 42 |
27 | 10.63 | 9 | 8½ | 42½ |
27.5 | 10.83 | 9½ | 9 | 43 |
28 | 11.02 | 10 | 9½ | 44 |
28.5 | 11.22 | 10½ | 10 | 44½ |
29 | 11.42 | 11 | 10½ | 45 |
29.5 | 11.61 | 11½ | 11 | 46 |
30 | 11.81 | 12 | 11½ | 47 |
30.5 | 12.01 | 12½ | 12 | 47½ |
31 | 12.2 | 13 | 12½ | 48 |
31.5 | 12.4 | 14 | 13½ | 49 |
Women's
CM (CN, JP, Mondo) | Inches | US | UK | EU |
|---|---|---|---|---|
22 | 8.66 | 5 | 3 | 36 |
22.5 | 8.86 | 5½ | 3½ | 36½ |
23 | 9.06 | 6 | 4 | 37 |
23.5 | 9.25 | 6½ | 4½ | 37½ |
24 | 9.45 | 7 | 5 | 38 |
24.5 | 9.65 | 7½ | 5½ | 38½ |
25 | 9.84 | 8 | 6 | 39 |
25.5 | 10.04 | 8½ | 6½ | 40 |
26 | 10.24 | 9 | 7 | 40½ |
26.5 | 10.43 | 9½ | 7½ | 41 |
27 | 10.63 | 10 | 8 | 42 |
27.5 | 10.83 | 10½ | 8½ | 42½ |
28 | 11.02 | 11 | 9 | 43 |
How to Size and Fit Running Shoes
Getting the right fit for running shoes is crucial for comfort, performance, and injury prevention. Here's a comprehensive guide to help you size and fit your running shoes:
Measure Your Feet
Consider Your Foot Shape and Arch Type
Foot Shape: do you have flat feet, high arches, or a neutral arch? This can affect the type of support you need.
Arch Support: conduct the wet test (wet your foot and step on a piece of paper) to see your arch type. High arches need more cushioning, flat feet need more support, and neutral arches are balanced.
Fit Tips
Length: there should be a thumb’s width of space between your longest toe and the end of the shoe. This allows for toe movement and expansion during runs.
Width: the shoe should feel snug but not tight. Your foot should not spill over the sides of the insole.
Heel Fit: the heel should be secure with minimal slippage. Too much movement can cause blisters.
Flexibility: the shoe should bend and flex with your foot. The flex point of the shoe should match where your foot bends.
Try Them On!
Socks: wear the socks you plan to run in when trying on shoes.
Time of Day: try shoes on in the evening when your feet are naturally swollen.
Walking and Running: walk and run in the shoes to test comfort and fit. Pay attention to any areas that rub or feel tight.
Both Feet: always try on both shoes and walk around, as most people have one foot slightly larger than the other.
Consider Your Running Style
Gait Analysis: have a professional gait analysis done at a running store. This helps identify if you overpronate (roll inward), underpronate (roll outward), or have a neutral gait, affecting the type of shoe you need (stability, motion control, or neutral shoes).
Break-In Period
Gradual Adjustment: give your new shoes a few short runs to break them in. They should feel comfortable relatively quickly if they are the right fit.
Replace When Needed
Mileage: running shoes generally last 300-500 miles. Look for signs of wear like reduced cushioning, worn-out treads, or discomfort.
Additional Tips
Brand and Model: different brands and models fit differently. Stick with a brand and model that has worked for you in the past.
Terrain: consider the type of terrain you run on. Trail shoes for off-road, road shoes for pavement, and cross-trainers for gym workouts.
Foot Conditions: address any specific foot conditions (like plantar fasciitis) with appropriate shoes or orthotic inserts.
Finding the perfect pair of running shoes involves understanding your foot type, measuring correctly, and considering your running style and terrain. Investing time in getting the right fit will pay off with more comfortable and injury-free runs.
