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size should your running shoes be?",[229],"participant","Raceup Team",{"type":232,"value":233,"toc":311},"minimark",[234,239,243,250,254,270,274,285,289,292,296,299,303],[235,236,238],"h2",{"id":237},"why-you-dont-run-in-your-everyday-size","Why you don't run in your everyday size",[240,241,242],"p",{},"When you run, your feet swell (especially after an hour or in hot weather) and slide forward with every stride, even more on downhills. A shoe in your exact everyday size ends up squeezing your toes: blisters, black toenails, pain under the forefoot.",[240,244,245,249],{},[246,247,248],"strong",{},"Simple rule: keep a thumb's width (about 1 cm) between your longest toe and the tip of the shoe."," In practice, that often means half a size to a full size above your everyday size.",[235,251,253],{"id":252},"measuring-your-foot-properly","Measuring your foot properly",[255,256,257,261,264,267],"ol",{},[258,259,260],"li",{},"Measure at the end of the day, when your feet are at their largest.",[258,262,263],{},"Stand on a sheet of paper, heel against a wall, wearing your running socks.",[258,265,266],{},"Mark your longest toe, measure the distance to the wall, then repeat with the other foot: always go by the larger one.",[258,268,269],{},"Add about 1 cm to get the ideal inner length.",[235,271,273],{"id":272},"eu-uk-us-watch-the-conversions","EU, UK, US: watch the conversions",[240,275,276,277,284],{},"Size charts vary from one brand to another, and US men's and women's sizes are not the same. To compare from your foot length, ",[278,279,283],"a",{"href":280,"rel":281},"https:\u002F\u002Frunometry.com\u002Fen\u002Fguides\u002Frunning-shoe-size-chart",[282],"nofollow","Runometry's running shoe size chart"," lists the conversions by brand.",[235,286,288],{"id":287},"width-matters-as-much-as-length","Width matters as much as length",[240,290,291],{},"A foot squeezed at the sides causes hot spots even at the right length. If your forefoot spills over the insole when you stand on it, look for a wide model (often labelled \"wide\" or \"2E\").",[235,293,295],{"id":294},"trail-and-long-distances","Trail and long distances",[240,297,298],{},"On a trail with long descents or an ultra, feet swell even more: favour the top of the range (a full size up) and a lacing that locks the heel.",[235,300,302],{"id":301},"test-before-race-day","Test before race day",[240,304,305,306,310],{},"Never race in brand-new shoes. Do at least three or four runs, including a long one, before the big day. Found the right pair? Now ",[278,307,309],{"href":308},"\u002Fen\u002Fevents","pick your next race",".",{"title":312,"searchDepth":28,"depth":28,"links":313},"",[314,315,316,317,318,319],{"id":237,"depth":28,"text":238},{"id":252,"depth":28,"text":253},{"id":272,"depth":28,"text":273},{"id":287,"depth":28,"text":288},{"id":294,"depth":28,"text":295},{"id":301,"depth":28,"text":302},"runner",null,"2026-10-10","Should you go half a size or a full size up for running? How to measure your foot, read EU, UK and US sizes, and avoid black toenails.","md","https:\u002F\u002Fimages.unsplash.com\u002Fphoto-1613937574892-25f441264a09?w=1200&h=630&fit=crop",{},true,"\u002Fblog\u002Fpointure-chaussures-running",[330],"\u002Fevents",{"title":227,"description":323},"blog-en\u002Fpointure-chaussures-running",[334,335,336,337],"équipement","running","débutant","conseils","uqpQagBkI0bLkKeoT9jofub15D5pQNCcaaXwOIrCCLw","en","pointure-chaussures-running",[342,352,363],{"path":343,"stem":344,"title":345,"description":346,"author":230,"date":347,"image":348,"tags":349,"audiences":351,"translationKey":321},"\u002Fblog\u002Fchoisir-chaussures-type-course","blog-en\u002Fchoisir-chaussures-type-course","Which running shoes for which type of race?","Road, trail, marathon or 10K: the criteria that really matter when choosing shoes for your target race (cushioning, drop, weight, grip).","2026-10-12","https:\u002F\u002Fimages.unsplash.com\u002Fphoto-1588038265723-9bd2a2b03a82?w=1200&h=630&fit=crop",[334,335,350,337],"trail",[229],{"path":353,"stem":354,"title":355,"description":356,"author":230,"date":357,"image":358,"tags":359,"audiences":362,"translationKey":321},"\u002Fblog\u002Fressources-running-trail-triathlon-saison-2027","blog\u002Fressources-running-trail-triathlon-saison-2027","Préparer sa saison 2027 : nos blogs, chaînes, podcasts et livres préférés","Blogs de terrain, chaînes YouTube, podcasts et livres : notre sélection running, trail et triathlon pour préparer ta saison 2027 et passer l'hiver motivé.","2026-10-21","https:\u002F\u002Fimages.unsplash.com\u002Fphoto-1758521959836-b3ff7a77133b?w=1200&h=630&fit=crop",[335,350,360,361,337],"triathlon","préparation",[229],{"path":364,"stem":365,"title":366,"description":367,"author":230,"date":368,"image":369,"tags":370,"audiences":371,"translationKey":372},"\u002Fblog\u002Frunning-shoe-comparison-runometry","blog-en\u002Frunning-shoe-comparison-runometry","Running shoe comparison site: we tested Runometry","Found your race on RaceUp? Now find the pair to match: race-based filters, clear spec sheets and retailer prices side by side. Our hands-on test.","2026-10-20","\u002Fimages\u002Fblog\u002Frunometry\u002Fcover-runometry-press-kit-raceup.webp",[334,335,350],[229],"runometry-comparateur-chaussures",1792848223083]