Putting your best foot forward during a fitness workout is a lot more complicated than it used to be. You'll find sports-specific sneakers priced from $20 to $200 --- with a confusing array of choices even if you're just looking at running and walking shoes. The National Institutes of Health advises a close look at either type of shoe to ensure a safe and comfortable workout.
Running Shoes
Runners and joggers put their feet through a pounding. A running shoe must have ample cushioning to protect the feet and stabilize the heel, advises the American Orthopaedic Foot & Ankle Society. That protection can help prevent running-related injuries such as shin splints, tendinitis, heel pain and stress fractures.
Walking Shoes
Walkers need a lightweight shoe with extra shock absorption for the heel and the ball of the foot, says the American Orthopaedic Foot & Ankle Society. While a running shoe needs more "bend" to facilitate more rapid steps, a walking shoe should be more rigid in the front to reflect the way walkers roll off their toes.
Cross-Trainers
Cross-training shoes might be appropriate if you want footwear for more than one sport. Cross-trainers provide the flexibility runners need with other features such as lateral control, advises the American Orthopaedic Foot & Ankle Society. But a sports-specific shoe probably is best if you do your running or walking more than three times a week.
Shoe-Shopping Tips
Whether you look for a running or walking shoe, the American Council on Exercise recommends that you shop toward the end of the day to allow for a slight increase in foot size, and wear the socks you use when you run or walk. Look for a roomy toe area, stiff heel support, plenty of padding and good arch support. A 2009 "Fitness" magazine report on the best shoes found top-rated running shoes for $80 to $160 and top-rated walking shoes from $75 to $120.
Replacing Shoes
Aching feet, shins, knees or hips might tell you when your running or walking shoes need to be replaced, the National Institutes of Health says. The American Council on Exercise advises that athletic shoes worn down by regular workouts need replacing every three to six months, or after 350 to 500 miles of running.
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