How do I know if I need wide, mid or narrow footwear?

There is a massive range of outdoor footwear on the market. It can be confusing enough deciding what brand to go with and figuring out your European shoe size.

When words like Wide, Mid and Narrow get thrown around, it can be downright stumping.

As complicated as outdoor footwear can be, I am here to explain and simplify so you feel more confident when looking for shoes. Getting to the bottom of wide, mid and narrow footwear, along with a few tips from a foot expert.

The first thing to remember about buying footwear is that not all shoe sizing was created equal. Why? It all has to do with The Last. The Last is a foot-shaped model used to determine the width, length and volume - basically, how the shoe will fit the foot. These are created by the brand for specific shoes, designs and purposes. The Last is what you build the shoe around, and these are not identical across brands and models of shoes. Each brand and, sometimes, each style within that brand is designed and fits differently. This makes finding the right fit and what feels comfortable for your foot more challenging.

Some un-ideal (to put it kindly) things can happen to your feet when you wear the wrong-sized shoes. As our foot expert, podiatrist, Tina Wright explains:

"Ill-fitting footwear can cause many painful issues and therefore it is important to consider the size and fit of a shoe when finding the right running and hiking shoes. Hallux Valgus deformities (bunions) and Morton’s neuroma (nerve irritation in the foot) are two common conditions that can be caused or irritated by poor-fitting footwear.  
 
(Wearing narrow footwear when you don't have narrow feet) is one factor that is known to contribute to the development of bunions. The bony bump that forms at the base of the big toe can become aggravated if it is compressed and rubs on the side of the shoe. If you are wearing tight-fitting shoes, this will increase friction over this joint which over time can result in increased pain.  
 
A Morton’s neuroma is when there is compression or irritation of a nerve in the forefoot which is often caused by tight or narrow-fitting shoes. Prolonged time in these shoes can cause the forefoot to become numb, tingly or have a burning sensation.

Footwear that is too narrow, too wide or the incorrect size for the foot can cause many problems with the skin and nails. Shoes that are both narrow and too short can cause pressure points resulting in corns, calluses, blisters and bruised and ingrown toenails. However, footwear that is too wide and too long can also cause blisters and bruised and ingrown toenails due to the foot moving excessively within the shoe." 

The width of the shoe is where your Wide, Mid or Narrow sizing comes in. The width is measured from the ball of the foot across, just under where your toes end, as this is the widest part of the foot. If you have a mid-sized foot, you should find the length and width of a shoe comfortable. If you have a narrow or wide foot, the length will work, but you will have too much space down either side of your foot or not enough.

Other things that may have an effect are how wide the toe box is and how narrow the heel is. 

The best way to determine if you have wide, mid or narrow feet is to get measured! Many people think they have wide feet, measure and then realise they have a more standard or mid-sized foot. This can be due to trying on a brand that leans more to the narrower side of footwear - yes, some brands tend to be wider or narrower. This can be due to many things like where the shoe is designed, the purpose of the shoe or the style of the shoe.

If you're short on time or don't have access to a store like Further Faster here's another great suggestion from Tina: "An easy way to determine if you have wide or narrow feet is to take the shoe liner out of the shoe, place it on the ground and put your foot on top of it. If your foot splays over the edge of the liner, the shoe is likely too narrow for you." 

So, you've had your foot measured, know your size (and also the European size) and if you have a wide, mid or narrow foot. You're sorted and you're ready to hear what shoe brands are narrower or wider, right?

Well, almost!

There is just one last thing to remember when buying shoes. And that's your feet change. They won't always stay the same size. This can be due to just getting older or if you start a hobby like running, your feet tend to splay out and get wider, which will change your shoe size. Also, it's not uncommon for one foot to be wider or longer than the other - and this is just a case of catering to the larger foot (or finding someone who needs a different shoe slightly bigger, then you can swap!)

And a really interesting point from Tina is: "In some cases, even with a well-fitted shoe, you may find heel slippage within the shoe, resulting in a blister behind the heel. A 'heel lock lacing' can be helpful here to help secure the heel into the shoe and reduce heel slippage and friction. " 

As a guide when looking for shoes, here are some brands we carry that are on the narrower side: La Sportiva and Hoka. Narrower-fit brands often measure around 90-100mm on the widest part of the foot but often carry less volume, providing a snug but comfortable fit. The heel is also snug. As you go up the range into their alpine boots, the heel remains narrow and snug, but the toe box widens.

Salewa are a brand that fit a more mid-sized range of feet - but some shoes can sway a little more on the narrower side, it depends on what material the shoe is made of (does it have stretch) and what the show is designed to do. The best way to know for sure, is to always try on a new shoe!

And here are some brands that are a wider fit: Scarpa, Topo, and Altra. These brands offer far more volume and a more square-like toe box. All three of these brands also carry a slightly wider heel. Keep in mind that Altra is a 0-drop brand - which means your foot is on a level and the heel is not higher than the toes like on most footwear.

Some brands, like La Sportiva and Hoka, now offer a specific wide version of some of their footwear, so they cater to a larger audience, as their shoes are generally more on the narrow side.

We always recommend trying on a shoe before you buy and getting your feet measured - so you can get the most comfortable fit for your feet.

There are always other things to consider when buying shoes, such as whether you need/wear innersoles and what type of socks you wear, as these will influence how a shoe fits. If in doubt, bring them along when you try the shoe on!

I'd like to thank Tina Wright from Sports Clinic in Christchurch for all her wonderful insights and ideas to help with this blog! 

If you liked this blog, make sure you check of this one all about down vs synthetic jackets: Synthetic vs Down: Which one is best? – Further Faster 

Tina's Top Six Tips for caring for your feet to keep them at their best when you are active: 

1. Use a moisture-wicking sock to allow your feet to breathe.
2. Wash and dry your feet well after activity, particularly in between your toes!!  
3. Use a pumice stone or file to maintain excessive callus build-up. 
4. Moisturise daily to keep the skin soft. 
5. Ensure nails are trimmed so that there is minimal free edge to the nail.  
6. Treat blisters early if you feel a ‘hot spot’ starting.