How to Choose the Right Shoe Size

Getting the right shoe size seems like it should be straightforward, but many people are wearing shoes that don't properly fit. Studies suggest that up to 70% of people wear incorrectly sized shoes, leading to discomfort, blisters, and even long-term foot problems. Whether you're buying running shoes, lifestyle sneakers, or training footwear, understanding proper sizing is essential. This guide walks you through everything you need to know about finding your perfect fit.

How to Measure Your Feet

Your shoe size is determined by the length and width of your feet. Since feet change over time and throughout the day, accurate measurement is the foundation of proper sizing.

Step-by-Step Measurement

1. Prepare your materials: You'll need two sheets of paper, a pencil, and a ruler or measuring tape
2. Time it right: Measure your feet in the afternoon or evening when they're at their largest after a day of activity
3. Wear appropriate socks: Measure while wearing the type of socks you'll use with the shoes
4. Stand on the paper: Place one foot firmly on a sheet of paper, distributing your weight evenly
5. Trace your foot: Hold the pencil vertically and trace around your foot, keeping the pencil perpendicular to the paper
6. Measure length: Draw a line from the heel to the longest toe and measure this distance in centimetres
7. Measure width: Draw a line across the widest part of your foot (usually the ball) and measure
8. Repeat for both feet: Most people have one foot slightly larger than the other; always size for the larger foot

Understanding Size Systems

Australia primarily uses the UK sizing system, but you'll encounter US and EU sizes when shopping, especially online. Here's how they compare:

• AU/UK sizes: The same system; what's sold as a UK 9 is also an AU 9
• US sizes: Generally one size larger than AU/UK for men's shoes (US 10 = UK/AU 9) and 1.5-2 sizes larger for women's
• EU sizes: Use a different numerical scale entirely; a UK 9 is approximately EU 43

Always check the specific brand's size chart rather than assuming conversions are consistent. Different brands may interpret these conversions slightly differently.

Running Shoe Sizing Considerations

Running shoes require special sizing considerations that differ from casual footwear:

The Thumb Rule

For running shoes, you should have approximately one thumb's width (about 1-1.5 centimetres) between your longest toe and the front of the shoe. This extra space accommodates foot swelling during runs and prevents toe jamming during downhill sections. This typically means sizing up half to a full size from your casual shoe size.

Width Matters

Standard width works for most runners, but if you have wider or narrower feet, look for width options:

• D width (Standard): Most common width for men
• B width (Standard): Most common width for women
• 2E or 4E: Wide and extra-wide options
• Narrow: Available in some models for narrower feet

Brand-Specific Sizing Variations

Sizing isn't universal across brands. Some brands run small, others large, and some have wider or narrower fits. Here's a general guide based on common experiences:

• Nike: Generally runs narrow and slightly small; consider sizing up half a size
• Adidas: True to size for most; narrow heel with roomy toe box
• New Balance: Often considered generous in width; good options for wider feet
• ASICS: Generally true to size with good width options available
• Puma: Tends to run slightly narrow; consider width carefully

These are generalisations, and individual models within each brand can vary. Always consult the specific model's reviews and size recommendations when possible.

Signs of Incorrect Sizing

How do you know if your current shoes don't fit properly? Watch for these warning signs:

Too Small

• Toes hitting the front of the shoe
• Black or bruised toenails
• Cramped feeling across the toe box
• Blisters on toes or toe joints
• Numbness or tingling in toes

Too Large

• Heel slipping when walking or running
• Foot sliding forward, especially on downhills
• Blisters on the back of the heel
• Lack of stability or secure feeling
• Having to over-tighten laces to keep shoes on

Wrong Width

• Pressure points along the sides of the foot
• Upper material bulging over the midsole
• Blisters on the sides of the foot or little toe
• Foot spilling over the footbed

Tips for Trying On Shoes

When trying shoes in store or after receiving an online order, follow these practices:

• Try both shoes: Always try on both shoes, as feet often differ in size
• Walk and move: Spend at least 10 minutes walking around, including on inclines if available
• Test specific movements: For running shoes, jog in place or on a treadmill if the store allows
• Check toe room: Press down on the toe box to ensure adequate space
• Assess heel fit: The heel should be snug without slipping
• Consider the time: Your feet swell throughout the day, so afternoon fittings are more accurate

Online Shopping Tips

Buying shoes online requires extra care, but good return policies make it manageable:

• Know your measurements in centimetres for accurate size chart conversion
• Read reviews for sizing feedback from other customers
• Check the return policy before purchasing
• Consider ordering two sizes to compare if returns are free
• Try shoes on carpet first to keep them clean for potential return

Finding the right shoe size takes some effort, but it's well worth it. Properly fitting shoes enhance comfort, improve performance, and protect your feet from injury. Take the time to measure accurately, understand brand variations, and listen to your feet when evaluating fit.