Athletes in some parts of the world exercise barefoot. This may work for some people, but most of us need the protection and performance potential that a quality athletic shoe offers. The shoe industry has become much more specialized in recent years, offering a style and fit for every type of foot and sport. Rather than rely on cross trainers for all your needs, invest in a pair for each activity performed over 3 hours a week.
A properly fitting shoe provides the most comfort and helps prevent annoying and painful conditions, such as blisters and black toenails. Try them on. Size can vary among brands. According to Stephen Pribut, DPM, you should have a finger's width between your longest toe and the end of the shoe. The area beneath the ball of your foot should be flexible, and the heel should not slide. Shop toward the end of the day when feet are at their largest.
What to Look for
Since your arches distribute body weight evenly across the feet, choose a walking shoe that best accommodates your arch type. One way to determine your arch type is with a "wet test." As described on Webmd.com, wet your bare foot, step on a piece of brown paper and trace your footprint. If there is little or no curve on the inside, you have lower arches. This can cause muscle stress and joint problems in the feet and knees since you probably tend to over pronate (feet roll inward). Shoes with motion control can provide more stability.
Footprints that reveal a small section of the front of the foot and heel connected by a thin strip indicates high arches, which can cause strain on the joints and muscles since the feet do not absorb shock as well. Look for well-cushioned shoes.
In the past, walking shoes were designed more like tennis shoes. Newer styles now more closely resemble running shoes, but they are much stiffer.
To reduce stress on the Achilles tendon, running shoes usually have an elevated heel. The elevated heel makes this shoe less stable for activities involving side-to-side movement, such as aerobics and tennis. They also have a larger toe area, allow more shock absorption and help control pronation. Consider racing shoes if your goal is to break a 4-minute mile or finish a marathon in less than 2.5 hours.
Shoes for tennis and other sports requiring side movement have a more level heel. According to tennis.com, a good tennis shoe needs enough stability to control pronation or supination (the tendency for feet to roll outward) plus excellent cushioning to reduce shock.
Common Pitfalls
The right pair of athletic shoes should feel comfortable when you try them on. They no longer require a breaking-in period. If they seem too stiff or tight, try on another pair.
Most athletic shoes last 350 to 500 miles (usually about 3 to 6 months). Once they stop absorbing the pounding and jarring of your sport, you will be more prone to knee and ankle injuries.
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