How choose and fit the correct running shoe for you

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My good friend and Ironman athlete Chris Johnson, PT developed this process to appropriately determine the correct shoe size for runners:

  1. bring your preferred pair of socks when fitting new shoes
  2. remove the inner and make sure it fully captures your foot by placing your foot in it on the floor
  3. feel around the inside of the shoes for “hot spots” or areas that may be abrasive
  4. don and fully lace boht shoes without pulling the laces too tight
  5. your toes should have adequate room in the toe box in a vertical and side-to-side manner
  6. the shoes shape should feel comfortable and not overly curved nor straight relative to your foot type
  7. the shoes should flex well just behind the ball for the foot
  8. the shoes should provide adequate protection for the bottom of your feet from rocks and uneven terrain
  9. fit shoes to your longest foot and longest toe
  10. your heel should be snug in the heel counter and there should be little up and down movement
  11. try on shoes at the end of the day preferably after running or walking, because feet normally swell by the end of the day
  12. make sure you take them on a test run
  13. if you use orthotics make sure they fit inside the shoe without compromising the fit and positioned on a stable platform

Keep running!  Exercise is medicine

Regards,

Ron

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