Selecting the Correct Shoe

Selecting the correct shoe

When selecting a running shoe, there are two main factors to consider - ‘Pronation’ (motion of your foot during walking and running) and ‘How it fits’. A running shoe that doesn't suit your gait or fit right will not only make your running experience uncomfortable or painful but could also lead to potential injury. Below is a guide to selecting the correct shoe.

  • In general, running in shoes that are a tad too large is preferable to running in shoes that are too small. A shoe that is too small is more likely to cause issues than one that is too big. 
  • Feet tend to swell throughout the day, so trying on your shoes in the afternoon or evening may provide a more accurate fit.
  • Sock thickness can affect a shoe's fit, so try on shoes with the socks you plan to wear.
  • Your standard running shoe size is typically a half size larger than your casual shoe. 
  • Fit your larger foot. Your left foot and your right foot may differ by a half to a full size.
  • In general, running in shoes that are a tad too large is preferable to running in shoes that are too small. A shoe that is too small is more likely to cause issues than one that is too big. 
  • Some shoes may better accommodate a narrow or wide foot, and shoes are available in wider and narrow size options.
  • Different lacing techniques can also affect how a shoe feels.
  • Be sure to select a shoe that suits your running motion (pronation type)

Proper Fit
  • A properly fitting running shoe should feel snug in the heel and midfoot, with wiggle room around the toes. 
  • Loosen the laces throughout the midfoot area - all the way down. Tighten to your preferred snugness.
  • Stand before you check for proper length because your foot will elongate by up to half an inch.  
  • Check the length by pressing your thumb down around the toes. A good fit should allow for half to a full thumb's width of space. Hold the back of the shoe and try to raise your heel. There should be little to no movement.

After reviewing a video of the natural motion of your foot during walking and running (gait analysis), a shoe that assists in correcting/assisting your level of pronation may be suggested.
A gait analysis will show a pattern of pronation – neutral pronation, overpronation, or supination (under-pronation).

  • For neutral runners, and those with slight pronation, a neutral shoe would be the best option.
  • Overpronation is when the ankle turns inward past the vertical position throughout the completion of your stride and a pronation/stability control shoe would be suggested.
  • A runner who supinates, or under-pronates, experiences rolling outward, away from the arch, and toward the pinkie toes. For this runner, a soft neutral shoe would be recommended.

Upload Your Gait Analysis Video

For assistance in determining what shoe is best for you, you may upload a video and we will suggest the right type of shoe for you. Follow the steps below to submit your video.
  • Place your video camera/phone at ankle height directly behind a treadmill. Make sure to roll up any pants so that your ankles are visible and capture a 20-30 second video of yourself running or walking.
  • If you do not have access to a treadmill, you may record yourself running on the sidewalk or street. Place your recording device in an upright position and start to record. Now, jump over your phone and, run at least 10 steps, stop and run towards the camera - repeat the exercise. Keep the camera running to upload one video.
You may send your video. Please include your name, what exercise you are doing, the amount of mileage that you intend to do, and the type of shoe that you are wearing in the video. Also, let us know if you have had any injuries.
Upload Video


Feel free to reach out to us with any questions - anytime!