Why Do Toes Hurt When Running? How To Measure The Right Shoe Size

You measured your feet carefully, chose the right size, tried the shoes on in the store and they fit well, felt comfortable to walk in, with nothing pinching anywhere. But after running for a while, you notice one of your toes starting to bruise and ache every time you put the shoes on, even though when you bought them, that pair of shoes showed no signs of anything unusual. Let's find out with Supersports the causes and the tips for choosing the right shoe size to reduce foot pain after every productive run.

Why Do Your Feet Still Hurt When Running Even In The Right Size Shoes?

This problem usually doesn't come from measuring your foot length incorrectly, but from the difference between the standing-still state when trying on shoes and the state of motion while running:

Feet Expand During Activity

Running continuously for 15–30 minutes causes strong blood circulation and heat generated by friction, which makes the feet expand an additional 0.5–1 size (both in length and width). Shoes that fit snugly while standing still will squeeze the toes tightly after a few kilometers.

Foot Shape Doesn't Match The Shoe Last

Standard size charts only measure length, but everyone's foot has its own structure:

• Wide Foot: A foot wider than standard. If you wear a standard (Medium/Standard) last, both sides of the big toe and little toe will be squeezed tightly by the shoe's sides even though there's still extra length.
• High Instep: The high part of the top of the foot gets pressed down by the tongue and laces, increasing friction and pushing the foot to slide forward toward the toe.
• Flat Feet: Upon landing, flat feet tend to collapse inward (overpronation), causing the foot to spread out wider than normal each time it bears weight.

Toe Shape Doesn't Suit The Toe Box:

Whether the big toe is longest, the second toe is longest, or the toes are all equal length, each shape spreads at a different angle. Shoes with a tapered toe box will press the toes together, easily causing bruised nails or blisters when running long distances.

Toe Jamming:

Every stride is a moment the foot must absorb the impact of landing and push forward. If the heel and instep aren't secured firmly, the foot will slide forward due to momentum, causing the toes to repeatedly hit the front of the toe box over thousands of strides.

Tips for Choosing The Right Running Shoe Size To Reduce Foot Pain

1. Identify Your Foot Shape:

Before checking the size chart, take 30 seconds to check your foot structure so you can choose a shoe with a toe box opening and width that suit you:

• Width: Stand straight and put your weight down on your feet, if the toes spill over on both sides, or standard shoes always pinch at the sides → wide foot.
• Instep: Looking from the side, if the top of the foot is raised high enough that the tongue and laces are always stretched tight -> High instep.
• Arch (Wet Footprint Test): Step with a wet foot onto a dry floor. A full, solid print → flat arch; a 1/3–1/2 cutout → normal arch; a broken gap in the middle → high arch.
• Toe shape: If your second toe is longest, measure length from the second toe. If your toes are all equal length, prioritize shoes with a wide toe box (Wide Toe Box).

2. Use the Size Finder Tool On The Supersports Website

If you're unsure between the measurements, you can try the smart size suggestion tool built right into the Supersports website. The tool will automatically analyze and accurately recommend the size and shoe last suited to each brand before you place your order.

> Reference: Guide to Using the Shoe Size Finder Tool

3. Prioritize Centimeter (CM) Measurements & Choose According To Brand Fit

Converting between EU/US sizes is prone to error, look up your size directly by length in centimeters (CM):

• Nike: A slim, snug last with a slightly tapered toe. If you have a wide foot or high instep, go up 0.5 size.
• adidas: The EU size chart has fractional sizes (40 2/3, 41 1/3...). Racing lines fit very snugly, so if you have a wide foot, consider going up 0.5 size.
• Asics: A snug last with a secure heel hold, and the toe box is usually narrower compared to American brands. Try the Wide version (2E/4E) directly for a more comfortable feel in the toe area, suited for flat feet.
• HOKA: Thick cushioning, with a snug hold on the midfoot. If you have a wide foot, prioritize the Wide last.
• Saucony: A neutral last with a very good heel hold, preventing the foot from sliding forward toward the toe.

4. Try Shoes With Running Socks & Use The Heel Lock Lacing Technique

How To Measure Your Shoe Size At Home

If you want to measure your feet yourself before buying, prepare a blank sheet of paper larger than your foot, a pen, a ruler, and the socks you plan to wear while running.

1. Place the sheet of paper against a wall, stand on the paper with your heel touching the wall, and distribute your weight evenly on your foot as in a normal standing position.
2. Use a pen to mark a perpendicular point at the farthest point of your longest toe.
3. Use a ruler to measure the distance from the edge of the paper against the wall to the point you just marked — this is your foot length.
4. Repeat the steps above with the other foot, since the two feet are usually not exactly the same length. Use the measurement of the longer foot to choose your size.
5. If your measurement falls between two size marks, round up rather than down, since your feet will expand further while running.

Understanding your foot shape and choosing the right size not only keeps you comfortable with every stride, but also protects your feet from unnecessary injury. Don't let a wrong-sized pair of shoes interrupt your passion for movement. If you're still unsure, visit a Supersports store or the Supersports website for support in choosing the most suitable shoes.

Supersports is VIETNAM'S NO.1 AUTHENTIC SPORTS FOOTWEAR, APPAREL AND ACCESSORIES RETAILER AND DISTRIBUTOR. The brand is part of Central Retail Group - a leading retailer from Thailand.

Supersports owns a retail network with more than 30 well-known sports brands such as: Nike, Adidas, Crocs, Puma... Among these, Supersports is the official and exclusive distributor of the brands: Under Armour, HOKA and Columbia. We are committed to bringing authentic, top-quality products to sports enthusiasts in Vietnam.