I recently visited my local Fleet Feet store to try their Fit ID Outfitting Process, and I was genuinely impressed by the level of detail and expertise involved. Not only did I get a 3D scan of my feet, but I also had my pressure distribution and arch flexibility analyzed. I’m excited to share what I learned about my own foot measurements, why they matter for runners, and how the right shoe can make all the difference. This was a slightly different experience compared to the time I visited Road Runner Sports to complete the Shoe Dog Experience.
Understanding Foot Measurements: What They Mean for Runners
Heel to Toe Length This is the measurement from the back of your heel to the tip of your longest toe. It determines your shoe size and ensures your toes have enough room to move, which is crucial for comfort and injury prevention. Shoes that are too short can cause blisters or black toenails, while shoes that are too long may lead to instability.
Ball Width Measured across the widest part of your foot (the ball), this determines how snugly the shoe fits around your forefoot. Shoes that are too narrow can cause discomfort and restrict movement, while shoes that are too wide may lead to sliding and blisters. Proper width helps maintain stability and comfort, especially during long runs.
Arch Height This measures how high the arch of your foot rises from the ground. Arch height affects how your foot absorbs shock and distributes pressure. Low arches (flat feet) may be prone to overpronation and soft tissue injuries, while high arches can lead to increased stiffness and a higher risk of stress fractures or shin splints. The right shoe or insole can provide the necessary support for your specific arch type, reducing injury risk and improving efficiency.
Instep Height This is the vertical height from the bottom to the top of your foot at the instep. A higher instep may require shoes with a roomier upper to avoid pressure and discomfort, while a lower instep benefits from a snugger fit for better support. Matching instep height helps prevent top-of-foot pain and ensures a secure fit.
Heel Width The width of your heel determines how well the back of the shoe holds your foot in place. A proper fit prevents your heel from slipping, reducing the risk of blisters and maintaining stability during runs.
Ball Girth This is the circumference around the ball of your foot, essentially measuring the volume at the widest part. It’s critical for ensuring the shoe accommodates your foot’s shape, especially if you have a wider or higher-volume forefoot. A proper ball girth fit prevents pressure points and allows for natural toe splay.
Instep Girth The circumference around the highest part of your midfoot. This measurement ensures the shoe’s upper wraps comfortably without being too tight or too loose, which is vital for both comfort and performance during dynamic movement.
Dynamic Analysis: Pressure Distribution & Arch Flexibility
Pressure Distribution Using a pressure plate, Fleet Feet analyzes how your foot loads during walking or running. This shows where you place the most force, heel, midfoot, or forefoot, and helps identify if you have a neutral gait, overpronation, or supination. Understanding your pressure distribution allows for shoe recommendations that provide targeted cushioning and support, reducing the risk of overuse injuries.
Arch Flexibility Arch flexibility refers to how much your arch compresses under load. A flexible arch may increase pronation, while a stiff arch may not absorb shock as effectively, shifting more force to your bones and joints. Knowing your arch flexibility helps in selecting shoes or insoles that offer the right balance of support and flexibility, optimizing both injury prevention and running efficiency.
Why These Measurements Matter
The right running shoe is more than just a matter of size. It’s about matching your unique foot shape, pressure patterns, and biomechanics to a shoe that supports your running style. Properly fitted shoes can:
Prevent blisters, black toenails, and calluses
Reduce the risk of common running injuries (like plantar fasciitis, runner’s knee, and shin splints)
Improve comfort, stability, and running efficiency
Enhance performance by allowing your foot to move naturally and efficiently
My Fleet Feet Experience & Recommendation
What stood out most during my visit was the care and attention of the Fleet Feet employee. He walked me through every measurement, explained what each meant for my running, and answered all my questions. After reviewing my scan and pressure plate results, I decided to purchase a pair of custom insoles, tailored to my unique foot profile. The difference in comfort and support was immediate.
If you’re serious about running, whether you’re a beginner or a seasoned trail runner, I highly recommend visiting your local Fleet Feet store to experience the Fit ID Outfitting Process for yourself. The combination of advanced technology and expert staff ensures you get the best possible fit, helping you run farther, faster, and stay injury-free.
Check out the pressure plate video below! Have you tried a 3D foot scan or gait analysis? Share your experience in the comments!
Ever woken up the day after a run feeling like your legs got into a fight with a weightlifting rack? That achy, can’t-walk-down-stairs feeling is something every runner knows intimately. But here’s the plot twist: sometimes running through that soreness isn’t just okay – it might actually help you recover faster.
As someone who’s logged thousands of miles (and countless sore mornings), I’ve learned that not all muscle pain is created equal. Understanding when to lace up despite the aches and when to give your body a break can be the difference between becoming a stronger runner and ending up sidelined with an injury.
Trail running is an exhilarating way to connect with nature while maintaining fitness. However, it comes with unique challenges, such as uneven terrains and potential injuries. High top trail running shoes are designed to address these challenges, providing enhanced support and protection. Let’s delve into the world of high top trail running shoes, exploring their benefits, features, and why they might be the perfect choice for your next trail adventure.
Running is one of the most popular forms of exercise, and there are several ways to do it. The three main types of running are treadmill running, road running, and trail running. Each has its own unique benefits and drawbacks.
The world of running has always been a source of inspiration and entertainment for many. From the iconic moments of Olympic glory to the personal struggles and triumphs of individual runners, the sport has provided a wealth of material for filmmakers to explore. In this article, we will take a look at 5 of the best movies related to running, each of which explores a different aspect of the sport. From true stories of British and American runners, the relationship between a coach and an athlete, the spirit of marathons, and the power of running to change lives, these films provide an entertaining and inspiring look at the world of running.
Starting a running club can be a great way to connect with others who share a love for running, stay active, and reach fitness goals. This article provides a step-by-step guide for starting a successful running club, from determining the club’s goals and purpose to recruiting members, setting guidelines and rules, promoting the club, and keeping it fun and engaging. Whether you’re a seasoned runner or just starting out, the tips and information in this article can help you create a supportive and enjoyable environment for everyone involved.
When it comes to running, having the right gear is crucial to your success and comfort. One of the most important pieces of gear for a runner is a good pair of running shoes. With so many options out there, it can be difficult to know what to look for in a running shoe. This is why we have put together a guide to help you make an informed decision when it comes to finding the perfect pair of running shoes.
Keeping your running shoes clean is important for both the longevity of the shoe and for the health of your feet. It’s easy to overlook the cleaning of your shoes, especially if you use them frequently. But with regular cleaning, you can extend the life of your shoes and keep your feet comfortable and healthy while running. This article provides step-by-step instructions on how to clean running shoes, including the materials you will need, as well as tips on how to maintain the appearance of the shoe and protect it from future stains.
Running through mud will definitely require you to know how to clean running shoes!
Steps on how to clean running shoes:
Gather materials. You will need a mild detergent, a brush (such as an old toothbrush), a cloth or sponge, and a bucket or sink.
Remove any debris. Use a soft brush, such as an old toothbrush, to remove any dirt or debris from the surface of the shoes. Pay special attention to the soles, as they tend to accumulate the most dirt.
Fill a bucket or sink with warm water and add a small amount of mild detergent. Mix the water and detergent together to create suds.
Dip a cloth or sponge into the soapy water and gently scrub the shoes. Be sure to focus on any areas that are particularly dirty or stained.
Rinse the shoes thoroughly with clean water to remove any soap residue.
Stuff the shoes with newspaper or a towel to help them maintain their shape while they dry.
Allow the shoes to air dry in a well-ventilated area away from direct sunlight or heat sources. Do not put them in the dryer or expose to high heat.
Once the shoes are dry, use a soft brush to restore the nap of the fabric or suede and make them look fresh again.
Use a specialized sneaker cleaner or a suede cleaner to clean any leather or suede areas, if needed.
Finally, if desired, use a water and stain repellent to protect your running shoes from future stains and to maintain their appearance.
It’s important to note that if your running shoes are particularly dirty or smelly, it may be best to wash them in a washing machine. However, always check the manufacturer’s care instructions before doing so, as some shoes may not be machine washable.
By following these simple steps, you can keep your running shoes clean and in top condition. Regular cleaning will not only help to extend the life of your shoes, but it will also help to keep your feet healthy and comfortable while running.
You should understand the risks of running during a thunderstorm and decide if it’s worth the risk for you. There are certainly risks to running during a severe thunderstorm warning. However, as long as you take precautions and know what to look out for you will be better equipped to deal with severe conditions.
If you choose to run in a thunderstorm, remember to keep track of the weather. Particularly avoid thunderstorms with the risk of lightning, and please be aware of the differences between severe thunderstorms and regular ones.
Runners are a determined breed who, oftentimes, are not deterred when their plans are interrupted by inclement weather. But sometimes good judgment should rule overdetermination, and in the case of practice during severe thunderstorms, it’s always better to be safe than sorry. Below we lay out precautions you could take if you find yourself caught in a storm while running.
Thunderstorms are common in the spring and summer. While it may be safe to go for a run during most thunderstorms, there is a risk of being struck by lightning or flash floods. Be aware of weather conditions before you head out and use your best judgment.
The COVID-19 pandemic has resulted in gyms and fitness classes pausing all operations. The threat of COVID-19 infections and deaths, loss of jobs, and the uncertainty of normal living has led to an abundance of stress across the globe. With gyms closed, consumers began purchasing exercise equipment to work from home. Running is one of the cheapest forms of exercise since all you really need is a pair of running shoes. Unless you are buying used exercise equipment, they can get very expensive. Anyone can get into running, they can start by walking, work their way to jogging then running. Running helps release endorphins and stress that has been building up since the pandemic began.
