SR Therapies

How to measure your feet: A guide for runners

The best way to measure your feet for running shoes is by heading to the shoe store and getting fitted by an expert. But if you need to troubleshoot sizing on your own, all you need is a ruler, paper and a pencil.

You’ll want to measure your feet at the end of the day, after you’ve been on your feet for several hours.

Make sure you’re wearing a pair of socks that you typically use for running.

Measure Your Foot Length 

Standing up straight, put one foot on a piece of paper and then draw an outline around your shoeless foot with a pencil. For the most accurate outline, you should have a friend trace your foot for you.

Using a ruler, measure the outline beginning from the back of the heel to the longest point of the foot. (Depending on your foot shape, this point may be the tip of your big toe or second toe.)

Repeat these steps tracing your other foot. Record the measurements in centimeters. The bigger foot should be used to determine your shoe size. 

Navigate to the brand’s shoe sizing chart. This may be located under the 'Help' or 'FAQ' page on its website.

using a ruler to measure outline of foot on paper© Thomas Hengge

Check Your Shoe brand's Size Chart 

Shoe sizing will vary from brand to brand. (Just look how Nike’s and Asics’s sizing charts differ.) For that reason,

you should avoid using a size chart from a general retailer or department store. If you have a shoe in mind, go to that specific brand’s official webpage.

You can measure the width of your foot with the same tracing you used to find your foot’s length.

Measure across the ball (the widest area) to the outermost points of the outline.

Be aware,however, that you may need a shoe with a wider toebox if you have bunions.  

new balance womens running shoe widths© Hearst Owned  

new balance mens running shoe widths© Hearst Owned

Another way to measure your foot is to lay two fingers over the lacing system. If the “V” where the laces are threaded is only one-finger wide, your shoe is too wide. If you can lay three fingers across the laces, the shoe may be too narrow.

Finding your foot’s length and width is just one part of getting your perfect fit in a running shoe. By trying on a variety of shoes – and through a bit of trial and error – you’ll find the pair that works for you.