Life isn’t as simple as just buying the best running shoes and heading for the open road. Running in ill-fitting shoes can cause significant short-term injury and harm. It’s all about finding the right running shoe for you and your feet specifically. We asked the experts for their advice on finding the perfect running shoe fit.

What happens if I wear poorly fitting running shoes?

Shoes that are unsupportive of your specific foot shape and movement mechanics can cause all sorts of problems, explains Suresh Chandrashekar, consultant foot and ankle orthopaedic surgeon at London Bridge Hospital (part of HCA UK), who is associated with the London Sports Orthopaedic group.

“Issues can build up and cause stress fractures, ankle sprains and even toe deformities, as well as exaggerate or worsen pre-existing deformities.” And continuing with a pair of bad shoes can also lead to gait abnormalities, as well as knee, hip and spine problems.

Where do I start in finding a well-fitting running shoe?

“A leisure runner comes under a lot of buying pressure when it comes to social and general media,” says Suresh. “The first thing to realise is that a one-size-fits-all approach won’t work when it comes to running!”

Suresh suggests you approach whether a trainer is suitable for you by looking at size, shape, sole properties, support and material. “All of these are important parts of the decision making process,” he says.

“As a recreational runner myself, when I am shopping for a running trainer, I try to look at the advice and reviews on the web regarding the general fit of a shoe.” We’ll give a quick shout-out here to our brilliant running shoe reviews. Our testers have lots of different needs from their shoes in terms of shape and fit, which they discuss in detail to help you decide if the shoe will be right for you.

How does the shape of my foot affect the fit of my shoe?

“Not many of us understand our feet, their shape, or the basic biomechanics they employ to prop our bodies when walking and sharing or distributing loads while running,” explains Suresh. “But you can try examining the imprint your wet feet leave on a tiled floor, or outlining your foot shape on an A4 sheet. This shows you the natural shape of your feet.”

Once you know all this, it’s a case of finding a shoe that adapts to your arch/foot shape. Suresh says that if this is your first time buying a running shoe in a while, it might be best to do it in-person, rather than online. “We’ve gotten out of the habit of trying shoes on. My advice would be to try out a few pairs in a shop to get the right fit, then order the ones you want later if you still want to buy online.”

I know I have a foot condition that affects fit. What should I do?

Suresh advises anyone with previous foot issues to seek advice from running specialists or podiatrist/foot and ankle specialists, who can review their gait and running pattern or carry out pressure mapping tests to custom fit shoes for specific running needs.

Common fit issues to watch out for

1. Bunion deformities and bunionettes (tailor’s bunion)

Both of these forefoot problems can hinder comfortable running if the toe box of the shoe is too narrow to accommodate the shape of the foot. Here’s everything you need to know about bunions.

2. Metatarsalgia, or pain on the ball of the foot

The causes are many and varied, including excessive loading in the front foot (front-loaded runners) without the correct support from your running shoes. This can lead to bursa neuroma pain between the toes.

3. Arch abnormalities

As much as these can affect people with flat or high arches, the biggest impact is usually to do with heel alignment. Use inserts or orthotics to improve the fit of your running shoe if necessary.

4. Plantar fasciitis or heel pain

Those with prominent heels will need to pay attention to this area when trying to find a good fit. Any tightness in the heel area will cause pain down the line.

Firm soles can help protect a sore heel from taking further impact while running, whereas too foamy or soft-soled trainers can aggravate issues. Here’s everything you need to know about plantar fasciitis.