What size running shoes?: Just wondering how... - Couch to 5K

Couch to 5K

110,570 members143,114 posts

What size running shoes?


Just wondering how much bigger your running shoes are compared to your normal shoes? I have small feet and wear a 2.5 (heels) or a 3 (as I can get away with flats being looser), I bought a pair of road running trainers at the start of C25K in July and was advised to get a 3.5 as feet swell when you run. They are spot on.

I would like to buy a pair of hybrids/trail shoes to see me through the winter but the equivalent shoes all seem to start at a size 4!

I know I need to go and try some on to be able to reject any really big ones, but even if I find some that seem to fit I don't think running on a treadmill for 5 mins is going to reproduce how a pair of shoes will feel in the cold and mud. I definitely can't go for kids shoes as I tried that in the past and they just don't support my dodgy knees enough as they are not really designed for slightly overweight ladies!

Looking at websites and reviews a lot of places suggest the shoes should be at least 1 size bigger anyway but do you think I am wasting my time even looking at a 4 if I normally wear a 2.5? Does anyone know a fancy way I can tie the laces to make 4's fit more snugly if I have to resort to a slightly too big pair. Any advice would be greatly appreciated.


12 Replies

There must be kids ones! My road shoes are the same size as my normal shoes, and my trail shoes are a size up, but it's to do with variation between brands and getting the right width. I do think you need to try runners on.

I have tiny feet like you - we're a rare breed!!! I also have very narrow feet so in the colder weather I wear 2 pairs of socks to avoid my foot moving side to side. I'm in size 4 for both my regulars and my trail runners. My Brooks Puregrit trails are definitely snugger though and have a nice supportive band under the laces.

misswobbleGraduate in reply to goonkeepgoing

I only go up by a half size for road and trail shoes.

goonkeepgoingGraduate in reply to goonkeepgoing

I just checked - Sportsshoes.com have the Brooks Puregrit from a size 3 so I'd imagine you'd be ok finding a size 3 in any of the Brooks trail shoes.

ndgouldGraduate in reply to goonkeepgoing

Thanks goonkeepgoing I have just had a look at them.

It's weird though, I wear the Brooks Ravenna 6 as my road shoes and saw a pair in a different colour in the sale, I thought I might be able to get a bargain second pair but discovered they only start at a 4, even thought I already wear the other colour in a 3.5!

It seems that buying shoes is more complicated than expected!

I'm normally a 4 but the guy in the shop gave me 5s to try on and they all fitted perfectly.. Much to my horror! :-)


Thanks everyone. I guess I will just have to go and try on a few different brands.


I'd be tempted to get advice at a running shop, as I did when I bought my first pair. I have tiny feet too and I had thought about kids shoes, but they advised me that that was a bad idea because kids shoes are not designed to take the weight of a woman so they won't support you properly. I hadn't thought of this!!


I don't know much about a bigger size than your normal size but I do know that you need space for your toes. I have some Asics and some trail NB and my NBs are larger at the front and much much more comfortable. I do wear the Asics now and again but now much prefer my larger at the toes New Balance.

I wear a 5 in usual shoes, and 5.5 in my trainers 😀 Have purchased in different running shops and that was I've always needed up with, good luck in your trail shoe quest!

I purchased a pair of new balance. I am a size 3.5 and purhased a size 4.5 and had to send them back as they were now where near big enough!

Sigh... Oh for small feet! I would take a 9.5 in shoes if anywhere made them but my new running shoes (Brooks adrenaline) are 11s - shock, horror! Tried the 10.5 but def too small. Obviously they are men's but brooks seem to be a fairly narrow fit so not too bad. Would love to be able to get pink girly shoes though! :-(

You may also like...