It's important to have the right shoe fit for running, otherwise you'd expose yourself to higher injury risks. Here are some tips from Runners World:
- Snug fit
- You should be able to slide your feet out when it's laced up through the eyelets (not tied)
- There should be some heel movement, but it shouldn’t be uncomfortable
- Snug and secure fit
- Your foot should be able to move side-to-side in the shoe’s forefoot
- You should be able to pinch a quarter inch of upper material along the widest part of your foot (if the shoe is too narrow, you’ll feel the base of your little toe sitting on the edge of the shoe last)
- Make sure there’s a thumb’s width of space between your longest toe (which isn’t always the big toe) and the end of a shoe.
- Your toes should be able to wiggle freely up and down
Check the flex point before you put on the shoe. You can do this by holding the heel and pressing the tip of the shoe into the floor. The shoe should bend and crease along the same line your foot flexes.
Make sure that the shoes you choose match your foot’s contours and movements. Try it on and walk around with it before buying the shoes.
There are 5 common mistakes when buying shoes. Read the full article to learn more: https://www.runnersworld.com/running-shoes-0