The Monday Shakeout: How Running Shoes Should Fit and Toe Pathology
By Matthew Klein
Happy Monday! In this week's Monday Shakeout we talk about the importance of appropriate shoe length and toe health. What is a good length actually mean to a runner and why? Matt discusses that and much more.
A priority analysis in all of our reviews is how each shoe fits in terms of length. The length of a shoe refers to how long it is front to back. We often use the terminology "true to size" meaning it fits normally in length for the individual in their regular size (in our case, for the reviewer), "long" if it has extra length", or "short" if the shoe lacks appropriate length. A shoe that fits properly should be comfortable and have a half-to-full thumbs width between your longest toe and the end of the shoe. For individuals new to running footwear, this can feel a little odd but is important to ensure your feet have some room to move a little and to accommodate natural swelling that can occur.
The reason we mention the length is that each shoe can fit wildly different. Footwear companies/manufactures use different lasts and base the production/fit of each shoe on completely different people. Some companies will use averages from a variety of runners during their development and wear testing process. Other companies will simply base the fit on one elite athlete's preferences.
How Width and Geometry Plays with Length
Outside of how long physically the shoe is, there are a few other factors that can impact how it feels length-wise to each person. The toe box width and taper can make a shoe feel shorter or longer depending on the width of a person's foot. Those with wider feet may feel a shoe is shorter if it has a tapered toe box, whereas those with narrow feet may not notice. The volume of the forefoot can also impact the perception of length. A lower-volume upper may put pressure on the toes and make it feel shorter, while a higher-volume upper with more room may make a shoe feel longer. The amount of toe spring, or upward curvature at the toes, can also impact the length. Shoes with more extreme toe spring may feel shorter as the toes are held in extension and may hit the roof of the upper, whereas those with less toe spring may feel more true to size. It is these reasons and more that can create the often wide variation in how different people perceive the length of the same shoe.
Injury Risks from Poor Length
While a shoe that is the perfect length (true to size) is preferable, this may not always be possible. It is better to have a shoe that is a tiny bit long than a short. Shoes that are too short may put individuals at risk for pressure type injuries, including blisters, at the end of the toes. Others who compensate well may instead be at risk for things like hammer or claw toe. These two issues stem from a shortening of the toe flexors, which curl to functionally shorten the length of the foot to make up for the short shoe. Doing this once in a while is not bad, but over extended periods may lead to shortening of the muscles and joints in certain people. This shortening can lead to loss of range of motion and function, so appropriately fitting shoes are important to maintain this and provide an environment for good foot health.
Having shoes that fit properly is important from both a health and comfort perspective. Shoes should fit with at least a half-to-full thumbs width between the end of your longest toe and the end of the shoe. You should never be completely stuck to a certain size as shoe manufacturing causes all kinds of variation in length. Sometimes you may need a half-size up or down, and sometimes you may need a completely different size. If possible, the best way to know what size you need is to just try the shoes on and see how they feel. Regardless, you need to make sure you have an appropriate amount of length for normal foot health. In some cases, like running ultramarathons, you may find you need a much larger shoe to accommodate swelling. Others may require a half-size down to get a close fit in shorter-distance events. Regardless, the shoes you choose need to fit comfortably and provide adequate room. If they don't, you may want to try a different shoe that fits you better.
PAST MONDAY SHAKEOUTS
The Top (Dorsum) of Your Foot
How Much Taller Can Shoes Get?
The Impact of Footwear on Masters Runners
David's Top Shoes of 2024 So Far
Summer Trail Round Up
Andrea's Top Shoes of 2024 So Far
Matt's Top Shoes of 2024 So Far
How Much Does Doctors of Running Make? Sixth Report
What Happens to Midsoles as They Wear Out?
Do Super Shoes Reduce Muscle Soreness?
Chest Straps vs. Wrist Monitors for Heart Rate
Everything is Becoming Maximalist and Super
Do We Adapt to Shoes, or Do They Adapt to Us
Research on Finding Optimal Shoes and the RUN-CAT
About the 1st MTP and its Role in Running
What is Drop and Why It Doesn't Always Matter
The Science of Sole Width
Challenges with Large Toe Spring
Phases of the Swing Gait
Can Running Shoes Reduce Injuries?
The Best Shoes of 2023 for Highly Specific Reasons
Andrea's Favorite Shoes of 2023
David's Favorite Shoes of 2023
Matt's Favorite Shoes of 2023
My Favorite Flat Feet Shoes of 2023
ChatGPT Reviews a Shoe, Volume 2
How Forefoot Rockers Help Toe Mobility
Running with Backpacks
How Much Does Doctors of Running Make?
Changes We're Excited to See
Why Heel Bevels are Natural
Do Heavier Runners Need Different Shoes?
Shoe Rotations for Different Runners
Strength Training to Prevent Injury - A Case Study
On the Impacts of Different Stacked Shoes
The Importance of Heel Bevels in Shoe Design
Low vs. High Drop Shoes
Why is Proprioception Important to Runners?
Best Running Movie Scenes of All-Time, Part 2
Best Running Movie Scenes of All-Time, Part 1
What a Week at DOR is Like
Reflections on Saucony's Running Economy Study
Sustainable is Only Going to Work if It's Good
A Simple Guide to Footwear and Foot Health
Best Flat Feet Shoes by a Flat Feet Runner
How Long Do Shoes Last?
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goodr Sunglases: Run in style with goodr's super fun sunglasses.
Feetures Socks: Massively grippy socks that will make you feel more one with the shoe
Amphipod Hydraform Handheld Water Bottle: Perfect for long runs when you need hydration in the summer
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NEXT: The Top (Dorsum) of Your Foot
