Getting the right shoe size for a growing kid

Getting kids into the right shoes is the heart of what we do. A good pair makes running more comfortable and more fun. A bad fit can mean blisters, sore feet and a kid who doesn't want to come back.

The thumb test

With your child standing and wearing the socks they'll run in, press down at the front of the shoe. There should be about a thumb's width of space (roughly half an inch) between the longest toe and the end of the shoe.

• Less than that: too small. Toes will hit the front on every step.
• A lot more than that: too big. The foot slides around, which causes blisters and trips.

More quick checks

• Heel: it should stay put when they walk. A little lift is normal; a lot of slipping isn't.
• Width: the sides shouldn't pinch, and the foot shouldn't bulge over the sole.
• Shop late in the day: feet swell a bit by afternoon, the same way they do during a run.
• Measure both feet: many people have one foot slightly bigger. Fit the bigger one.

Don't size way up "to grow into"

It's tempting to buy big so the shoes last longer. A little room is fine, but shoes that are much too big are hard to run in. It's better to replace them when they're outgrown.

Signs it's time for a new pair

• The thumb test fails
• Your child complains their toes hurt or their feet ache after runs
• The tread on the bottom is worn smooth
• The shoe is noticeably squished or tilted when you set it on a table

Growing kids can outgrow shoes fast, sometimes within a few months.

What makes a good donated pair

When we sort donations, we look for shoes with tread left, no rips or broken-down heels, and soles that still bounce back when you press them. Every gently used pair is cleaned and disinfected before it goes to a new runner.

Need shoes, or have some to give?

If your child needs running shoes, tell us their size when you register for Run 4 Life. If you have shoes to donate, bring them to Woodlawn Lake Gym any Saturday from 8:30 to 10am, or contact us about a pickup for larger donations.