How to Choose Sport Shoes?

Running and walking are among the purest, most natural forms of exercise around. With newfangled innovations like Freon-filled midsoles and pump-it-up tongues, it's knowing which shoes to buy that seems to require an advanced degree. Choose the wrong athletic shoes and you could end up lying on the couch nursing shin splints or aching heels instead of enjoying a brisk walk or run.

 

While most specialty sport-shoe stores have knowledgeable staff to guide you, you'll be a few steps ahead of the game armed with some basic knowledge about your feet and their specific needs. Here is some expert advice to heed before buying new footwear:

 

Don't make shoes multitask

Walking shoes are stiffer; running shoes are more flexible, with extra cushioning to handle greater impact. If you do both activities, get a pair for each one.

 

Know your foot

Sure, we've all got 10 toes and two heels, but beyond that, feet come in a variety of shapes -- and knowing your foot's particular quirks is key to selecting the right pair of shoes. Most major brands now offer a model to suit every foot type. One way to determine your foot's shape is to do a "wet test"--- wet your foot, step on a piece of brown paper and trace your footprint. Or just look at where your last pair of shoes shows the most wear.

 

Measure your foot frequently

"It's a myth that foot size doesn't change in adults," says Steven Raiken, MD. "It does change as we get older, so have your feet measured twice a year. Sizes also vary between brands, so go by what fits, not by what size the shoe is." Raiken is director of the foot and ankle service at the Rothman Institute at Thomas Jefferson University Hospital in Philadelphia.

 

Shop toward the end of the day

Feet swell over the course of the day; they also expand while you run or walk, so shoes should fit your feet when they're at their largest.

 

Bring your own socks

The ones you wear while running or walking. If you wear orthotics, bring those, too. Shoes need to fit with the orthotic inside.

 

Use the rule of thumb

There should be about 3/8-1/2 inch between the front of your big toe and the end of the shoe -- about a thumb's width. The heel should fit relatively tightly; your heel should not slip out when you walk. The upper part of the shoe -- which goes over the top of your foot -- should be snug and secure, and not too tight anywhere. The American Academy of Orthopaedic Surgeons writes that when fitting in to an athletic shoe you should be able to freely wiggly all of your toes when the sport shoe is on.