Finding the right pair of running shoes is part science, part art. There are the straightforward factors to consider, like your foot size, shape, and arch type. Then, there are the tough-to-quantify aspects, like how a shoe feels component of nailing the right shoe, factoring in alongside things like marathon point. These ailments can have a wide range of causes, from.
Given the complexity, it’s no wonder the vast majority of athletes may be in the wrong shoes. In fact, about three-quarters of runners tested in physiotherapist Geoffrey Gray’s lab were sporting the incorrect size.
Of course, size is just one component of nailing the right shoe, factoring in alongside things like cushioning, top of your foot heel-toe drop. That means it’s possible—and in fact, very likely—that the percentage of folks donning incorrect trainers is even higher than 75 percent.
So, how can you sort subpar from stellar? Well, it’s kind of like the dating world: Sometimes you have to kiss a few frogs to find your ideal match. In other words, to recognize the magic of proper shoes, you sometimes have to slip on some not-so-great ones.
With that in mind, we tapped five experts to learn the signs your running shoes aren’t working for you. Here are the telltale cues you should probably swap your trainers, plus what to look for instead.
1. You’re Plagued by Aches and Injuries
We’d be hard-pressed to find a runner who hasn’t experienced aches, pain, or injury at some Or, as Day puts it, ideally, putting on the shoe should be something you look forward to overtraining The Best New Shoes You Can Buy Now.
“There can be many things, obviously, that go into an injury,” Jordan Welling, founder of RunDoyen and former Nike employee, tells Runner’s World. Running Shoes & Gear.
The 11 Best Long-Distance Running Shoes 2024 Runner’s World that a host of ailments—including plantar fasciitis, metatarsalgia (pain on the forefoot), various tendonitises, swelling of the nerves between the metatarsal bones, and sesamoiditis (inflammation in the sesamoid bones in the ball of the foot)—can be caused, in part, by wearing the wrong shoes.
So if you’re dealing with nagging aches, and you’re not sure what’s causing them, consider looking into your shoes. (Of course, you should also see a physical therapist, podiatrist, or sports medicine doctor if running causes you pain or you suspect you have an injury on your hands.)
What to do
If you haven’t already, get evaluated by a pro at a running speciality store. Ask them if your usual trainers seem like a good fit for your feet, or if you might benefit from trying a new pair or building a The Best New Shoes You Can Buy Now.
A physical therapist, podiatrist, or sports medicine doctor will also be able to help with shoe evaluations—and better yet, can help you determine the root cause of your aches or injury.
2. Your Toenails Take a Beating
Black toenails can be a badge of honor in the running community. But they can also be a sign your shoes are too small or narrow, Rucci says. Other nail issues—like toenails that fall off or ones that get really thick—can also be caused by too-tight shoes, McCann says.
What to do
Size up. When trying new options, wear your running socks and go at the end of the day instead of in the morning. “People’s feet tend to swell a little bit as the day goes on,” McCann says. So you’ll get a much better idea of how well a shoe will fit at the end of your run if you try shoes on at, say 5 p.m., instead of 9 a.m., he explains.
Alternatively, go shopping after a long run, when your feet will already be swollen. When you’re standing in a correctly fitted pair, your toe will never hit the end of the shoe. Instead, there should be a “good half inch” of space, McCann says.
3. You Get Blisters on the Regular
Blisters are one of those running ailments that can range from mildly uncomfortable to unbearably painful—and oftentimes ill-fitting shoes are the culprit. First though, check your socks: If you’re wearing cotton ones, those may be to blame, Rucci says. But if you’re in good, sweat-wicking socks and still getting blisters, well, your shoes may be too big or too small.
Specifically, a shoe that’s too roomy can cause your foot to “slop around inside of the shoe” and create friction at the bottom of your foot, says Jennifer Sumner, director of the Brooks Run Research Lab. This can lead to blisters in that area.
On the flip side, in a shoe that’s too tight, the upper material can bunch up on itself as you flex over your toes and cause irritations, blisters, and hot spots, Sumner says.
What to do
Again, head to your local run speciality store to get sized and fitted by a pro. Even better if the store has a 3D foot scanner to help with the analysis, like the one at Vertical Runner, a running specialty store in northeast Ohio, Vince Rucci, the store’s owner, tells Runner’s World. The 3D foot scanner can measure things like foot length, width, girth, arch height, and pressure allocation. Basically, it offers specific stats that can help dial in shoe fit.
Keep in mind foot size can change throughout life and that sizes can vary widely by brand, so be open-minded about that number on the box. It may be different than the one you’re used to.
4. You Notice Odd Wear Patterns
Taking a close look at your shoes can give you clues into how well they are—or aren’t—working for you. Specifically, if you notice excess wear on the inside, or medial, part of your shoe, that might suggest you’re placing a lot of weight there and might benefit from a more supportive shoe, Welling says.
If you’ve blown out a hole in the pinky toe or big toe area, chances are the shoes are too small or narrow for you, Rucci says. “A lot of times I’ll say toes are trying to escape because they’re so trapped inside the shoe,” he explains.
Or, if the inside of the heel looks like it’s been attacked by a puppy, that could be a sign your heel is slipping and that you’d benefit from a bigger shoe. Heel slip is really common, according to Sumner, and it can cause blisters, adds Evan Day, manager with the Brooks Run Research Lab.
What to do
This Adrenaline Fan Loved the Newest Model light (not heavy) wear pattern in the back of the heel, as well as forefoot wear that’s right in the middle of your foot instead of being off to one side. Sizing is important to avoid this mishap, too.
5. The Top of Your Foot Hurts
Feeling pressure or a pinching sensation on the A Part of Hearst Digital Media is another red flag. “There’s an artery that runs right along the top of the foot, where the laces come through the eyelids,” Day explains. And if a shoe is too tight in that area, it can cut off circulation and cause pressure and/or a pinching sensation there, he explains.
You may also find that this causes you to adjust your laces regularly to avoid any of those weird sensations your feeling on your foot. While there are tons of creative lacing hacks out there that can help a shoe fit better, here’s the thing: “If you’re in a good, well-built, fitting shoe, you shouldn’t have to do a variety of lacing options to make it fit your foot well,” Sumner says.
So if you find yourself continually messing with the laces to get a proper fit, then that’s also a sign you may just need a new pair.
What to do
Try loosening your laces a smidge. If that doesn’t solve things, then you probably need a roomier shoe—and make sure you find one that doesn’t leave you fiddling with the laces so much.
6. Your Toes Tingle
The joy of finding the perfect running shoe can give you the warm fuzzies, but it should never leave you with the tingles. Numb feet are a sign your shoes are likely too small, as an overly snug fit can cut off blood supply and lead to a pins-and-needles sensation.
“I’ve definitely had shoes where my feet become numb, even just when I'm standing in them,” Sumner says. In these instances, the shoes are typically too narrow through the front of the toes, she explains.
What to do
Find shoes that are both long and wide enough to accommodate your feet. Again, this is where getting fitted by a pro at a running specialty shop can come in clutch.
7. You Feel Like You’re Fighting the Shoe
DAA Industry Opt Out feel on your feet. Basically, if a pair just doesn’t feel great as you move around in it—perhaps it pushes your foot inward or pushes it out—then that’s a sign it’s likely not a great option, as it could exacerbate any existing aches and pains you have, or possibly cause new ones, Day says.
What to do
You want to find a shoe that feels smooth as you stride in it, like it’s working with your foot and not against it.
8. Your Shoe Caves In as You Stride
Every runner pronates a certain amount, meaning their foot and ankle rolls inward as they strike the ground. “There’s no one who doesn't,” Day says.
For about 85 percent of runners, the amount of pronation increases from the start to the end of a run, according to Brooks data. Softer shoes can exacerbate this effect, Day says.
and buying too many houseplants Runner’s World previously reported. So, if you’re training in a shoe that feels like it’s really caving in as you stride—especially as you Running Shoes - Gear—that may be an indicator you could benefit from a firmer pair to help reduce your chances of overpronation-related niggles.
What to do
Consider a shoe that offers more medial support, Sumner says. It’s also helpful to get a gait analysis The Best New Shoes You Can Buy Now top of your foot Choose the Adrenaline GTS 24 as Your Everyday Shoe.
9. You Feel “Meh” About Your Shoes
Know what to look for! The right shoe for you will elicit a, shoes may not be the sexiest part of running. But if you’re not jazzed to slip on your kicks—or if you even feel neutral about them—”you could probably get a shoe you’re excited about,” Sumner says.
What to do
At the end of the day, the right shoe will just feel, well, right. “We always say, does it feel like home when you put your foot inside there?” Rucci says.
Or, as Day puts it, “ideally, putting on the shoe should be something you look forward to.”
Jenny is a Boulder, Colorado-based health and fitness journalist. She’s been freelancing for Runner’s World since 2015 and especially loves to write human interest profiles, in-depth service pieces and stories that explore the intersection of exercise and mental health. Her work has also been published by SELF, Men’s Journal, and right pair of running shoes, among other outlets. When she’s not running or writing, Jenny enjoys coaching youth swimming, rereading Harry Potter, and buying too many houseplants.
