How to Tell if Your Trainer Fits

A properly fitting trainer will lead to a more comfortable exercise routine and potentially lead to better running times. Do you know what to look for when you’re shopping for a trainer? In most cases, many people don’t. This article will tell you how to find the right trainers for your feet.

The Heel

The heel should be snug but not too tight. When the shoe is laced up but not tied, your foot should slide in and out of the shoe easily. Lacing the shoes up through the last set of eyelets reduces slippage, but there should be some heel movement. If the heel movement is uncomfortable, then it’s time to look at another pair.

The Instep

The shoe’s upper should feel secure and comfortable around the instep. If there is pressure or tightness at the instep, it’s time to look for a shoe with more space. If the shoe just has a pressure spot beneath the laces, then try lacing the shoe up a different way.


Your foot should be able to move from side to side in the shoe’s front without passing over the edge of the sole. At the widest part of the foot, you should be able to pinch up half a centimetre of material. If the shoe is too narrow, then the base of the little toe will sit on the edge of the shoe last.


Feet swell up in width and length during a run, so be sure there’s a thumb’s width of space between your longest toe and the end of the shoe. Your toes should also easily wriggle up and down.


Check the flex point before putting on a shoe. Hold the heel and press the front of the shoe against the floor. The shoe will bend and crease along the same line where the foot flexes. If you have an incorrectly aligned flex point in a trainer, you could experience arch pain.


Knowing the arch type of your foot and the running mechanics of your foot is not the entire story. You still have to pinpoint a shoe that will coincide with your foot’s movements and contours. A good way to test this is to not just stand with the shoes on, but to take a quick jog down the aisle or find a treadmill in the store to walk on to test them out. A natural-feeling support under your arch will most likely work best. If the arch starts to cramp, it’s time to lessen the amount of support. The shoe should complement the wearer’s stride rather than try to alter it.

Thing to Remember When Purchasing Trainers

Remember, purchasing shoes for looks is a mistake. Some runners are very concerned with fashion when they should be concerned with how their shoes feel and fit.

Closely related is foregoing cheap branded trainers when they can be an excellent purchase. Some of the best trainers out there are not the most expensive trainers. Don’t look at the price tag when you’re looking for the perfect trainer.

Lastly, remember to shop for your shoes in the afternoon. Your feet often swell up while running and walking throughout the day, so shoe shopping in the afternoon will give you a good idea of how the shoes will fit your slightly swollen feet when you’re running.

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