If in most running shoes you feel pressure on the sides, your toes go numb, or you have to take a bigger size than your foot length would suggest, you probably have a wider foot. It is common, and you can run very well with it. You just need to know what to look for.
Wide foot, wide forefoot or high instep?
The phrase “wide foot” covers three different situations, and each needs a slightly different shoe:
- A wide forefoot. Your toes need room to spread, while the rest of the foot is typical. Shoes with a wide toe box work well here.
- A wide foot overall. You also feel pressure in the midfoot and at the heel. In that case it is best to look for Wide versions.
- A high instep. The foot is not wide but tall, so the top of the shoe and the laces press on it. Different lacing and a stretchy knit upper often help.
How to tell a shoe is too narrow?
- Numbness or tingling in your toes after a few kilometres.
- Chafing and calluses on the sides, especially by the little toe and the big toe.
- Your foot “spills over” the sole: you can see the upper bulging out to the sides.
- Bunion pain that gets worse during the run.
Why simply taking a bigger size is not a good idea
A bigger size means not only more room in width, but also a longer shoe. The foot starts sliding forward, the shoe flexes in the wrong place, and the heel is no longer held well. It is better to find a model that is wider at the same length. How to choose the length itself is described in the guide How to choose your running shoe size?
Width markings
Brands that make several widths of the same model mark them with letters. In men's shoes the standard is D, the wide version is 2E and the extra-wide is 4E. In women's shoes the standard is B and the wider version is D. Also look for the word Wide in the name.
Shoes for a wider foot at Azyl
Wide toe box: Topo Athletic
The American brand Topo Athletic designs shoes with a foot-shaped toe box rather than one that narrows at the end. The toes have plenty of room, while the heel and midfoot are held well.
- Topo Athletic Ultrafly 3: for the road, with two foam densities, in a men's and women's version.
- Topo Athletic MTN Racer: for the trails, with ZipFoam.
- Topo Athletic Ultraventure 2: a soft shoe for trail paths with a Vibram outsole.
Wide versions
- Saucony Ride 15 Wide: the classic, versatile Ride on a wider last.
A roomier forefoot in winter models
- The Icebug Aura RB9X and Icebug Arcus 2 RB9X GTX have a wider, comfortable forefoot.
Lacing that makes a difference
If a shoe is good but presses in one spot, try skipping the eyelets above the widest part of your foot or above a high instep. The lace then runs straight up along the inner side and does not squeeze the foot where it is widest. It is a simple change that often rescues a well-chosen shoe.
The width of your foot can be measured, just like its length. We do it in the store for free, with a Brannock device that shows both measurements at once. That way it is clear straight away whether a wide toe box is enough or whether you need a Wide version.