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Find Your Running Shoe Size and Fit

by Pablo

This post was last updated on November 21st, 2021 at 04:46 pm

Finding the right running shoe size is essential to run in comfort, and can be done in 3 simple steps:

  1. Measure your foot size
  2. Use a size conversion chart to find your running shoe size
  3. Make sure the shoes have a proper fit

A full how to measure your foot size you can find here

How to Find Your Running Shoe Size and Fit Table of content

Measure your feet for the right size of your next running shoe

How do I know my Running shoe size?

You will need: your running socks, a piece of paper or cardboard, a tape measure or ruler, and a pen

Time needed: 3 minutes.

How should Running shoes fit and how to define the perfect fitting running shoe Size?
10 easy steps to measure your feet correctly:

  1. Measure your feet in the afternoon.

    Your feet swell during the day, it’s best to measure your feet at their fullest

  2. Stand When Measuring

    When in a wheelchair there’s no pressure on the feet, so it’s unnecessary to stand up.

  3. Wear socks

    When you run, you wear socks. Make sure you wear socks when you measure your feet.

  4. Be precise

  5. Measure both feet

    Measure your left and right foot separately as they’re not the same length. Take the biggest measurement to determine your running shoes Size

  6. Stand on your piece of paper

    Keeping your body weight over your foot, trace a thin line around the outside of your entire foot.

  7. Start drawing

    When drawing the line, hold the pen perpendicular to the ground.

  8. Measure the length of your feet

    Measure vertically down the length of your foot tracing. This is your foot length.

  9. Find your width fitting by drawing or with measuring tape

    Measure horizontally across the widest part of your foot tracing. This is your foot width.

  10. Determine your running shoe size in the conversion charts

    note that size charts can be different between different shoe brands

Get Your Shoe Size

Men’s Shoe Sizing Conversions Chart

Australian sizes are the same as UK shoe sizes

Foot in inchesFoot in centimetersUS Men’s Standard Running SizeUS Men’s Dress Shoe SizeUK Men’s Standard Running SizeEuropean Men’s Standard Running Size
9 3/1623.346.0–5.539.0
9 5/1623.656.56.06.039.5
9 1/224.137.06.56.540.0
9 11/1624.617.57.07.040..5
9 13/1624.928.07.57.541.5
1025.48.58.08.042.0
10 3/1625.889.08.58.542.5
10 5/1626.199.59.09.043.5
10 1/226.6710.09.59.544.0
10 11/1627.1510.510.010.044.5
10 13/1627.4611.010.510.545.0
1127.9411.511.011.046.0
11 3/1628.4212.011.511.546.5
11 5/1628.7312.512.012.047.0
11 1/229.2113.012.512.548.0
11 11/1629.6913.513.013.048.5
11 13/1630.0114.013.513.549.0
1230.4814.514.014.0–
12 3/1630.9615.014.514.550.0
12 5/1631.2715.515.015.0 
12 1/231.7516.015.515.5 
12 11/1632.2316.516.016.0 
12 13/1632.5517.016.516.5 
1333.0217.517.017.0

Women’s Shoe Sizing Conversions Chart

Foot in inchesFoot in centimetersUS Women’s Standard Running SizeUS Women’s Dress Shoe SizeUK Women’s Standard Running SizeEuropean Women’s Standard Running Size
8 1/221.595.0–2.535.5
8 11/1622.075.55.03.036.0
8 13/1622.386.05.53.537.0
922.866.56.04.037.5
9 3/1623.347.06.54.538.0
9 5/1623.657.57.05.039.0
9 1/224.138.07.55.539.5
9 11/1624.618.58.06.040.0
9 13/1624.929.08.56.540.5
1025.49.59.07.041.5
10 3/1625.8810.09.57.542.0
10 5/1626.1910.510.08.042.5
10 1/226.6711.010.58.543.5
10 11/1627.1511.511.09.044.0
10 13/1627.4612.011.59.544.5
1127.9412.512.010.045.5
11 3/1628.4213.012.510.546.5
11 5/1628.73–13.0–

Men’s Shoe Width Conversion Chart (in)

US Men’s Standard Running SizeUS Men’s Narrow (B) in InchesUS Men’s Medium (D) in InchesUS Men’s Wide (2E) in InchesUS Men’s Extra Wide (4E) in Inches
6.03 3/163 9/163 15/164 5/16
6.53 1/43 5/844 3/8
7.03 5/163 11/164 1/164 7/16
7.53 3/83 3/44 1/84 1/2
8.03 7/163 13/164 3/164 9/16
8.53 1/23 7/84 1/44 5/8
9.03 9/163 15/164 5/164 11/16
9.53 5/844 3/84 3/4
10.03 11/164 1/164 7/164 13/16
10.53 3/44 1/84 1/24 7/8
11.03 13/164 3/164 9/164 15/16
11.53 7/84 1/44 5/85
12.03 15/164 5/164 11/165 1/16
12.544 3/84 3/45 1/8
13.04 1/164 7/164 13/165 3/16
13.54 1/84 1/24 7/85 1/4
14.04 3/164 9/164 15/165 5/16
14.54 1/44 5/855 3/8
15.04 5/164 11/165 1/165 7/16
15.54 3/84 3/45 1/85 1/2
16.04 7/164 13/165 3/165 9/16
16.54 1/24 7/85 1/45 5/8
17.04 9/164 15/165 5/165 11/16
17.54 5/855 3/85 3/4

Men’s Shoe Width Conversion Chart (cm)

US Men’s Standard Running SizeUS Men’s Narrow (B) in cmUS Men’s Medium (D) in cmUS Men’s Wide (2E) in cmUS Men’s Extra Wide (4E) in cm
6.08.109.0510.0010.95
6.58.269.2110.1611.11
7.08.419.3710.3211.27
7.58.579.5310.4811.43
8.08.739.6810.6411.59
8.58.899.8410.8011.75
9.09.0510.0010.9511.91
9.59.2110.1611.1112.07
10.09.3710.3211.2712.22
10.59.5310.4811.4312.38
11.09.6810.6411.5912.54
11.59.8410.8011.7512.70
12.010.0010.9511.9112.86
12.510.1611.1112.0713.02
13.010.3211.2712.2213.18
13.510.4811.4312.3813.34
14.010.6411.5912.5413.49
14.510.8011.7512.7013.65
15.010.9511.9112.8613.81
15.511.1112.0713.0213.97
16.011.2712.2213.1814.13
16.511.4312.3813.3414.29
17.011.5912.5413.4914.45
17.511.7512.7013.6514.61

Women’s Shoe Width Conversion Chart (in)

US Women’s Standard Running SizeUS Women’s Narrow (2A) in InchesUS Women’s Medium (B) in InchesUS Women’s Wide (D) in InchesUS Women’s Extra Wide (2E) in Inches
5.02 3/43 1/83 1/23 7/8
5.52 13/163 3/163 9/163 15/16
6.02 7/83 1/43 5/84
6.52 15/163 5/163 11/164 1/16
7.033 3/83 3/44 1/8
7.53 1/163 7/163 13/164 3/16
8.03 1/83 1/23 7/84 1/4
8.53 3/163 9/163 15/164 5/16
9.03 1/43 5/844 3/8
9.53 5/163 11/164 1/164 7/16
10.03 3/83 3/44 1/84 1/2
10.53 7/163 13/164 3/164 9/16
11.03 1/23 7/84 1/44 5/8
11.53 9/163 15/164 5/164 11/16
12.03 5/844 3/84 3/4
12.53 11/164 1/164 7/164 13/16
13.03 3/44 1/84 1/24 7/8

Women’s Shoe Width Conversion Chart (cm)

US Women’s Standard Running SizeUS Women’s Narrow (2A) in cmUS Women’s Medium (B) in cmUS Women’s Wide (D) in cmUS Women’s Extra Wide (2E) in cm
5.06.997.948.899.84
5.57.148.109.0510.00
6.07.308.269.2110.16
6.57.468.419.3710.32
7.07.628.579.5310.48
7.57.788.739.6810.64
8.07.948.899.8410.80
8.58.109.0510.0010.95
9.08.269.2110.1611.11
9.58.419.3710.3211.27
10.08.579.5310.4811.43
10.58.739.6810.6411.59
11.08.899.8410.8011.75
11.59.0510.0010.9511.91
12.09.2110.1611.1112.07
12.59.3710.3211.2712.22
13.09.5310.4811.4312.38

Should you size up or down in running shoes?

When purchasing the perfect shoe, the fit is always the most important. … If your shoe is too tight, you may have blisters, numbness, and general discomfort. We recommend buying a running shoe half a size larger.

When you’re in between sizes, also buy your shoe half a size larger

How do I know i need to change my running shoes

People tend to buy shoes based on looks or price. We understand this might be important, but the most important feature in performance shoes is the size and the fit. We listed 5 signals when you should change your running shoes

  1. You’ve had your running shoes for longer than 6 months or 300 miles. Aside of the materials used in running shoes might change, also your foot dimension change overtime.
  2. Your feet hurt during or after your run. The only way to avoid or solve this is to check your shoes and change them.
  3. You’re losing toenails: when your toes touch the end of your shoes while running, you will loose your toenails. Go up half a size in your running shoes
  4. When wearing to short or narrow shoes you get Blisters, calluse and corns.
  5. You can only take off your shoes after loosening the laces completely. Your feet swell a bit while excercising. Consider a wider fit in your running shoes.

Once you find the right fitted running shoe that works for you, it’s best to stick with it.

Related Running Shoes Size Charts

Picture in this post by Malik Skydsgaard on Unsplash

Running Size Charts, Sports Size Chart