Welcome,
Hopefully, everyone is having an enjoyable Labor Day Weekend.
This week's newsletter seems random, but it is inspired by a conversation I recently had. I was discussing possible shoe options with someone, and they scoffed at the thought of "going into a wide running shoe".
But why?
Most of us have bought pants. We know by now, no brand has the same sizing system. You could be a size 4 somewhere and a size 10 somewhere else. Pants fit differently.
This is the same for running shoes. I wear a size 9.5-10 casual shoe and between a size 10-11 wide running shoe.
But that is the thing; I go with comfort. You should too. Go with whatever feels good and ignore the size. Very rarely does someone ask me what size are your feet? It has to be a conversation about feet for it even to come up.
Then when I tell them size 11, they are usually shocked! How could you have that big of feet!? Then they quickly forget and don't care. Literally, no one cares about your shoe size. Zero people are going to unfriend you because of your shoe size.
Most people will benefit from a wider toebox shoe, especially if you are running longer. The longer you are on your feet, the more they swell. It doesn't matter if that's running, hiking, walking, or just being on your feet.
If you measure your feet at the beginning of the day versus the end, your feet will probably be a half size larger, but some people's feet swell more. After marathons, they could even be a full size bigger! Everyone's feet swell at a different rate, but that is why you should buy your running shoes a half size bigger than casual shoes.
Can a shoe be "too wide"?
It's very unlikely. Yes, a shoe can feel too wide for your comfort, but for most runners, a shoe is not going to be "too wide".
Almost all running shoe related problems come from a running shoe being a half size too small or too narrow. There aren't really any problems that arise if your running shoe is a half size too big. If you buy your running shoes 2-3 sizes too big, you might fall because that's awkward and clumsy, but a half size too big or a width bigger isn't going to affect you.
Also, many running shoe brands only widen the toe box of shoes. They used to widen the entire shoe, including the heel, but now many brands widen the toe box.
Myth: Tight shoes provide support.
This is not true at all. 100% a myth. You feel as though they are more supportive because they are compressive, but it's just not true.
A few issues that almost always benefit from wider toe boxes:
hammertoes
neuromas
plantar fasciitis
bunions
So What Are the Benefits of Wider Toe Boxes?
Toes can spread out:
You want your toes to spread out as much as possible. In a running shoe, you never want your toes to be bunched up. You should be able to wiggle your toes in a shoe before you run, while you run, and after. If you can't, the shoe is probably too narrow or too small.
Alleviate Plantar Fasciitis:
I cannot tell you the number of people I helped in run specialty where the cause of their plantar fasciitis was from too small of shoes. Wide shoes allow you to spread out your toes and gain strength back into your feet. They prevent more stress on your plantar fascia.
Lowers Risk of Injury:
One problem I didn't talk about is when a shoe is too tight; it puts pressure on your feet, including your metatarsals. This can ultimately cause serious injuries like stress fractures.
Improves Foot Circulation:
Your feet don't have as much circulation as a lot of your body. Tighter shoes can restrict circulation, which can cause your feet to feel sore or even fall asleep. A sign a shoe is too small for you is if your feet fall asleep.
Finally, it sounds like I'm trying to get everyone into wider and wider shoes. That isn't really the case but know this:
Almost anyone can benefit from a wider shoe, and there aren't any true disadvantages.
If you are comfortable and healthy, you are probably in a good running shoe for you. If your feet are constantly tired, achy, or sore, you might need a wider shoe. As always, go to a local running store to get fitted for shoes.
If you want to learn more about running shoes, I did write an ebook all about running shoes.
I Need You!
Yes, you. I want to write a newsletter series about how running changes as you age and would love to interview a few subscribers. If you are someone in your 30s, 40s, 50s, 60s, 70s, 80s, 90s, or even triple digits, I would love to ask a few questions. Send me a separate email at fueledbylolz@gmail.com.
What is Keeping Me Entertained?
Two shoe reviews: Altra Riveria and New Balance 880v11 Shoe Review:
How Important is Heel to Toe Drop
Molly Siedel on For the Long Run and Ali on the Run. Both were great interviews, and I learned a lot about here in each. Also, who knew marathon runners were so aggressive?
I don't know why I found this portrait of a 1900s woman with her cat so funny.
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I just wish the wider shoes came in the prettier colors. I often see a shoe I like only to find that it's not available in a wide width, or that it's available, but only in boring black. I'll bet more people would order the Wide shoes if they were offered in a greater variety of colors and styles!