How to Choose the Right Athletic Shoes
A common mistake that people new to fitness and exercise make is not having the proper support. No, not the emotional and physical support you get from your Swamp Fitness personal trainer - your ankle support! Your shoes are an important part of your fitness journey (they are, of course, with you every step of the way). Choosing the wrong pair of shoes can cause major bone and joint problems for you along the line, so be sure to follow these tips from WebMD for choosing the right pair of athletic shoes!
Have different shoes for different activities. For example, 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 feet. Do you have high arches or low arches? Wide or narrow feet? WebMD offers this suggestion for learning about your feet:
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. If your footprint shows the entire sole of your foot with little to no curve on the inside -- or if your shoes show the most wear on the inside edge -- it means you've got low arches or flat feet and tend toward overpronation -- meaning your feet roll inward.
Overpronation can create extra wear on the outside heel and inside forefoot. You'll want a shoe with a motion-control feature and maximum support. If the footprint shows only a portion of your forefoot and heel with a narrow connection between the two -- or if your shoes wear out mostly on the outside edge -- you have high arches and tend to underpronate (also called supinate), meaning your feet roll outward.
Underpronation causes wear on the outer edge of the heel and the little toe. Look for a cushioned shoe with a soft midsole. You have a neutral arch if your footprint has a distinct curve along the inside and your shoes wear out uniformly. Look for a "stability" shoe, which has the right mix of cushioning and support.
Go shoe shopping near the end of the day. Your feet tend to swell throughout the day, so it is best to wait until the end of the day to try on shoes.
Breaking in is a myth. If your athletic shoes aren’t comfortable when you’re in the store, go for a pair that is! Take a few steps or even a lap around the store to make sure you can wear your shoes while exercising.
Know when to replace them. “The average pair of running shoes should be replaced after about 350-400 miles of use," says Clifford Jeng, MD, a foot and ankle surgeon at Mercy Medical Center in Baltimore, Md. Better yet, go by how your shoes look and feel. Once the back of the sole is worn out or the shoe feels uncomfortable or less supportive, it's time to start the process all over again.