How should I measure my foot length at home for Nike running shoes?

Measure later in the day with a sheet of paper against a wall, heel touching the wall; mark the longest toe while standing and measure in millimetres, repeating both feet and using the larger measurement.

How much toe room should I look for when trying on Nike running shoes?

Stand in the shoes with the socks you run in and allow about a thumb’s width (roughly 10-12 mm) from your longest toe to the front of the shoe to permit natural toe splay during runs.

When should I size up, keep the same size, or try a different Nike model?

Size up if your toes hit the front or you have a high-volume (wide) foot; keep the same size if the measured length matches and the shoe feels secure; try a different model if the last shape (narrow or wide) doesn’t suit your foot.

How do I check fit properly in-store to judge real running comfort?

Wear the running socks you normally use, lace the shoes snugly at the midfoot, stand, walk and-if allowed-jog for 30-60 seconds to reveal heel slip, pressure points and toe crowding.

Are there South African-specific tips I should consider when choosing Nike running shoes?

Measure later in the day, test shoes with the socks you plan to use, allow an extra 5-8 mm for long hot runs when feet can swell, and look for higher-volume or wider-fit notes on Bash product listings when your tracing shows a wide foot; we include product notes on Bash to help you choose a wider option or size up .

Nike running shoes size guide - measuring, fit and South African tips

Practical Nike running shoes size guide for South Africa - how to measure, fit checks, when to size up and tips for buying on Bash.

Published:July 10, 2026

Updated:September 2, 2026

6 min read

Photo by Styves Exantus on Pexels

Measure both feet

Use the larger measurement for length and trace width while standing.

Why a size guide matters for Nike running shoes

We often expect our usual shoe size to work across brands, but running shoes - especially Nike models - vary by last, cushioning and intended use. A correct fit reduces blisters, improves foot stability and helps your running form. Below we walk through how to measure, how Nike fits compared with common standards, and practical checks you can do at home in South Africa.

What to measure: three quick checks

Length: heel to longest toe while standing.
Width: the widest part across the ball of the foot.
Arch and volume: whether your foot is low, neutral or high-arched and how much space your foot needs inside the shoe.

How to measure at home - the simple method

Measure later in the day when feet are slightly larger. Place a sheet of paper against a wall, stand with your heel touching the wall, mark the longest toe and measure in millimetres. Repeat both feet and use the larger measurement. For width, press the paper under the foot and trace the widest points. These numbers tell us whether to size up in length or choose a wider fit.

Translating measurements into Nike sizes

Nike labels can run differently between models: some trainers and racing shoes are snug for a performance fit, while everyday cushioned trainers are roomier. Use your measured length and compare to a trusted size chart - if you usually fall between sizes, we recommend the larger size for most Nike running shoes to allow toe splay during long runs. If you prefer a race-day, low-volume sock-fit, you might keep your usual size but always test with your running socks.

Fit signs to look for when trying on shoes

Toe room: at least a thumb’s width (about 10-12 mm) from longest toe to the front of the shoe while standing.
Heel hold: heel should feel secure with minimal slipping during a brisk walk.
Midfoot: lace gently - the boot should feel snug without pressure points.

A brief note on widths and volume

Nike traditionally offers standard (medium) widths for many running models. If your tracing shows a wide foot, look for models that note wider fits or higher-volume uppers. Our shoe listings on Bash include product notes that help you choose a wider option or try one size up for better comfort.

Quick reminder: when a shoe feels tight in the store, it will feel tighter while running. Always test running shoes with the socks you plan to use and after a short jog or brisk walk to judge real comfort.

Explore models and sizes with confidence on our Nike category pages, including both neutral and stability options. For a focused browse of everyday trainers, see Men's Nike sneakers - stylish, comfortable shoes for everyday wear. For brand-wide sizing notes, visit our Nike brand hub: Nike.

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A step-by-step fitting routine we use

Follow these steps when you try on Nike running shoes so you leave with a pair you’ll actually enjoy wearing.

1. Put them on the way you run

Wear the running socks you normally use. Lace the shoes reasonably snug at the midfoot and fasten the top eyelets if present to secure the heel. Stand, walk, and then jog 30-60 seconds if the store allows it - that reveals heel slip, pressure points and toe crowding.

2. Check the toe box and heel

Toe box: re-check the thumb-width rule while standing.
Heel: less than a centimetre of movement is acceptable; constant rubbing is not.

3. Consider running distance and socks

For shorter runs and speed-focused shoes, a snugger fit is common. For longer distances, allow a touch more length and volume. If you plan long runs on hot days, note that feet can swell - an extra 5-8 mm of length can make a difference on runs over an hour.

4. When to size up, down or swap models

Size up if your toes hit the front or you have a high-volume foot.
Same size if the shoe matches your measured length and feels secure.
Try another model if the last shape (narrow/wide) doesn’t suit your foot - different Nike ranges use different lasts.

Practical South African considerations

Our roads, pavements and trail choices vary across cities and seasons. For frequent trail running, you may prefer a sturdier Nike model with a roomier toe box and reinforced upper. For city pavements, a sleeker trainer with responsive cushioning works well. Typical retail price ranges for Nike running shoes on the South African market sit around R1 200 to R4 000 depending on model and technology; consider trying mid-range options first to find your ideal last before investing in a premium race shoe.

Online ordering tips from Bash

When buying Nike running shoes on Bash, check the product notes for fit guidance and user reviews. If you’re between sizes, order both sizes when possible and return the pair that doesn’t fit - our product pages for Nike list size advice and user comments to help you decide. Browse relevant categories like Sneakers for women or Sneakers for men to compare models and find your fit.

Fit troubleshooting: common scenarios and quick fixes

Narrow heel with roomy toe: try a different lacing pattern or a narrower last.
Pressure on top of foot: consider a higher-volume model or a different last profile.
Too tight across the ball: move up half to a full size or try a wide-fitting variant.

Final checklist before you buy

Measured both feet and used the larger measurement.
Tested shoes with running socks and a short jog/walk.
Checked user notes on Bash and compared model lasts where available.

We know fit can feel technical, but taking these measured, practical steps helps you find Nike running shoes that support your running, not fight it. When you’re ready to explore styles or compare sizes across models, start with our Nike hub: Nike and the category pages linked above.

Sources

Runner's World - How shoes should fit
American Podiatric Medical Association - Shoe fit tips
South African Sports Medicine Association

Last updated: September 2, 2026

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Nike running shoes size guide - measuring, fit and South African tips

Measure both feet

Why Choose Bash?

Free Delivery

30-Day Returns

Nationwide Support

Why Choose Bash?

Free Delivery

30-Day Returns

Nationwide Support

Allow toe room

Try with socks

Why a size guide matters for Nike running shoes

What to measure: three quick checks

How to measure at home - the simple method

Translating measurements into Nike sizes

Fit signs to look for when trying on shoes

A brief note on widths and volume

A step-by-step fitting routine we use

1. Put them on the way you run

2. Check the toe box and heel

3. Consider running distance and socks

4. When to size up, down or swap models

Practical South African considerations

Online ordering tips from Bash

Fit troubleshooting: common scenarios and quick fixes

Final checklist before you buy

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