Tips for Choosing Athletic Shoes

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.

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 towards 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.

Don’t believe in breaking in.  Running and walking shoes should feel comfortable right away, Raiken tells WebMD.  Walk or run around the store a bit to make sure they feel good in action.

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.

Understand the bells and whistles.  Some models of running shoes look better suited to a space mission than a run in the park, but some of those groovy-looking features actually serve a purpose.  Clear inserts, filled with gel, Freon, or air, provide extra shock absorption, as do those springy-looking things.  These features are especially good for people who tend to get heel pain, says Raiken, and not so good for people whose ankles twist easily, as shoes with extra cushioning tend to provide less traction.

Don’t over – or underpay.  Good-quality running and walking shoes are fairly prices – and usually worth it.  “A $15-shoe will not be as good as an $80-shoe,” says Raiken.  But you’ll pay a premium for super-fashionable styles or those associated with a celebrity – and they won’t be any better for your feet.