Shoes Are Shoes...Right?

Look down at your feet.  What are you wearing?  What shoes do you exercise in?  As long as they are athletic shoes, it shouldn't matter...right?  That statement couldn't be more incorrect.  Athletic shoes have come a long way in the past 15 years.  There is a significant amount of research and technology that goes into designing and producing a pair of athletic shoes.  It can be confusing for the consumer, as well as expensive.  Let's take a look at how to buy a pair of athletic shoes.

First and foremost, you should look at what activity you are (or will be) performing.  If the activity is specific, i.e., running, basketball, and tennis, then you should purchase shoes specifically designed for that activity.  You wouldn't go dancing in steel-toed boots so why go running in shoes not made for running?  If you participate in a variety of activities during one workout session (i.e., weight training and cardio) then you should be able to purchase a "cross-trainer".  This type of shoe is good for a variety of physical activities. 

Next you should consider your feet.  Do you have high arches or flat feet?  Not sure??  Here's a simple test.  Take a bucket of water outside in your driveway or sidewalk.  Stand in the bucket with bare feet then step out of the bucket and walk normally for a few steps.  Quickly turn around and look at your footprints.  In the midfoot region, does it look like a big blob?  If so, you have flat feet.  If there is only a little footprint in the midfoot region, then you have high arches.  That's just a general test but it can help you decide how to fit your foot.  People with high arches need the proper support and may require additional orthotics.  Those with flat feet might not need as much cushioning as those with high arches, but they require greater support to create an arch in the foot.

One you have these two pieces of the puzzle, it's time to try on shoes.  Try to shop for shoes later in the day because your feet swell as much as half a shoe size throughout a day.  If you are buying shoes for a specific activity at a specific time of the day (such as running early in the mornings), then try on shoes at that time of the day for a proper fit.  There should be enough space at the end of the toes, while still allowing the heel to stay in place without slipping.  Finally, the shoe should fit comfortably around the ball of the foot, without pinching.  If your feet are wide, then shop for wider-width shoes.  Shoes should never rub or pinch anywhere on the foot.  If they are not comfortable in the store, then don't hope they will "break-in".  Find something that is comfortable as soon as you tie the laces.

Now that you have purchased a pair of shoes designed for your activity, it's important to be aware of when to replace them.  A good rule of thumb is to replace your shoes every 3-6 months or every 350-500 miles (for runners).  Obviously it depends on how hard you are on your shoes.  Take a look at the soles...if they are losing the tread, it's time for a new pair.

How much you spend on the shoes is up to you.  Shoes can range anywhere from $19.99 to $179.99.  Price is not necessarily indicative of quality and support.  Go to a reputable shoe dealer and get fitted properly.  Have your feet measured because the structure of your bones change as we age and you may need a larger size than you think.

Remember, fit your shoes to your feet and activity.  Don't fall for gimmick shoes that target toning of the body.  Buy stable shoes that are comfortable.  Your feet (and knees, hips and back) will appreciate it and you'll have a better workout!!