✓ Written & medically reviewed by Dr. Molly McDonald, PT, DPT, LMT · Updated December 2, 2023

Are you buying the right sized shoes? Proper can make or brace your workout. There is no reason you to be sore from your shoes.

1. Make sure there is a finger width between your longest toe and the tip of the shoe.
2. Once the shoes are laced up you should be able to slide your finger between the laces and the top of your foot
3. Both of these things should be true at the end of your long run or intense workout even if your feet swell. It is typical for long distance runner’s feet swell; they are encouraged to go up ½ a shoe size, from their normal size, to accommodate for the swelling.

Bonus tip:

Untie your athletic shoes prior to taking off your shoes. This means you will have to retie them at the start of your next workout and ensures you are getting all the support provided by the shoe.  Let me know in the comments below if this information was helpful

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