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Your feet work hard every day, carrying you through your daily tasks while you walk, stand, carry, lift, climb, clean, work, and exercise. If you neglect your feet—especially during a workout—then your feet with have to deal with swelling, blisters, and lasting discomfort on top of everything else.
One of the best ways to care for your feet is to invest in a good pair of workout shoes. There is nothing worse than trying to work out when you're experiencing pain and risking possible injury. To improve your workouts, look for a high-quality shoe with a good fit that is made to support the activities you do.
Although most people buy running shoes even if they have never jogged, the shoes you buy should be specific to the activity that you will be using them for.
Running shoes have additional cushioning to absorb shock as your foot hits the ground, which helps to reduce blisters. They are flexible and light. Running shoes are designed for forward motion, so they don't support you well when you move in other directions (like during basketball or step aerobics).
Trail shoes have added traction for running and walking in grass, mud, or trails.
Walking shoes tend to be stiffer and heavier than running shoes. These provide more support because your foot rolls from heel to toe more slowly than when you run.
Cross-training shoes are great for people who have a varied workout routine or play different sports. This is the most versatile athletic shoe, designed to give more support for changes in direction and impact, making them an economical choice. They're heavier and less cushioned than running shoes and not recommended if running is your main mode of training.
Specialty shoes exist for weight lifting, cycling, hiking, tennis, basketball, soccer, and more. If you engage in these activities several days per week, consider buying a sport-specific shoe to fit your needs.
Lifestyle shoes are not made for athletic activities, even though they are made by the same manufacturers who make running and workout shoes. These shoes have flat soles and a sporty look, but not enough support for workout. They're fine for running errands or casual wear, but don't make them part of your exercise gear.
Finding the Best Running or Walking Shoe
When you get fitted for a new pair of running or walking shoes, go to the experts at a sporting goods store, running store, or even a podiatrist. Ask the expert of your choice to help you evaluate the arch of your foot, of which there are three main types:
Flat-footed folks have low arches and feet that tend to roll inward as you run or walk. Look for a shoe that offers more stability.
High arches often cause the feet to roll outward when walking. Look for a cushioned shoe with greater flexibility to help absorb shock more effectively. Insoles, inserted inside your shoes, can also help to support heels and arches. They can be bought separately by shoe size and needs.
"Normal" arches don't fit into either extreme. Most shoes are made to fit these types.
Additionally, there are three different types of pronation. Pronation, the way that your foot moves after striking the ground (often with the heel and ankle rolling inward for balance) is a normal movement.
Overpronation occurs when the foot rolls excessively inward, which can lead to muscle strains in both your legs and feet. Overpronators also tend to have low arches. Look for "stability" or "motion control" shoes, which are less flexible, have a thicker heel and help decrease excessive pronation.
Underpronation (supination) describes feet that roll outward when running or walking. Underpronators tend to have high arches or "pigeon-toes." Look for shoes with extra cushioning to help absorb the added impact on your foot strikes.
Normal pronation is most common, where the foot pronates normally, but not excessively. Look for stability shoes, which are more flexible than motion control shoes but still have good support.
Additional Shoe Shopping Tips
Shoes should be replaced every five to six months (or 400-600 miles of running/walking), depending on how often you use them. If the tread (on the outer sole) is worn or if the sides are worn to the point that your shoe leans one way or the other, it's time for a new pair. Write the date on the insole of your new shoes to help you remember when it's time to replace them.
Get refitted for each year. Don't assume that a new design of the same shoe will fit the same way as the previous model did. It may have been modified slightly in the design process.
When you try out new shoes, wear the same type of socks that you wear when working out.
Shop in the evening, when your feet tend to be larger.
When standing, your shoe should have about a half-inch gap between your longest toe and the toe box of the shoe.
Walk or jog around the store (some will even let you try it outside) to see how the shoes feel. Try movements that you plan to use this shoe for (jumping, marching, aerobics, etc.) Your feet shouldn’t slide back and forth or side-to-side as you move around. If the shoe does not feel "just right" in the store, try on another shoe. Shoes do not need a breaking in period, per se, so keep shopping.
Ask about the return/exchange policy at the store. Exchange and return policies vary between stores. Some stores will not accept returns if the shoe shows wear or if the return period is greater than 30 days. Many stores will offer an exchange if you don't like your shoes after trying them, but be sure to ask.
Most experts recommend wearing your new shoes around the house for a couple hours a day for a few days before wearing them for longer workouts. This allows the heat from your foot to mold the inner sole to your foot for better comfort. Then, don't wear your new shoes for your longest run or walk until you have worn them for a few shorter workouts first. You will want to allow time to transition into your new shoes, even if they are the same make and model you have worn before. This is one reason why you do not want to wait before your old shoes completely wear out before you get fitted for your new ones. And never wear new shoes for a race without wearing them for a few weeks first.
This article has been reviewed and approved by Jen Mueller, personal trainer and marathon runner.
Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health promotion and education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts.
I never know whether I pronate or supinate, so it's hard to know what kind of shoe to buy. I think I need a trip to my local specialty running shop! I was going to sign up for a Zumba class, so I was glad to hear the advice about dance sneakers or aerobic sneakers here.
- 4/17/2013 10:29:10 AM
I lived many years before having my feet "professionally measured" and I was really surprised to hear that my left foot is bigger than my right !! Imagine that---- LOL
- 1/9/2013 3:09:54 PM
I do Jazzercise and have been doing it for years now. I'm permitted to dance barefoot. If I had to wear shoes it would be a problem. I would use minimalist shoes or those Skeletoes, which I wear at Curves because I must.
- 1/9/2013 12:20:59 PM
I posted about this last year - my feet were hurting so bad and I do a lot of walking on concrete. I bought an expensive pair of walking shoes and my feet were happy the moment I walked out the door with them on.
Thanks for sharing this article
- 1/9/2013 10:46:52 AM
Those of us who do high impact aerobic exercise like Zumba or Jazzercise have special needs in footwear. Running and walking shoes have too much tread on the bottom to be able to perform all of the moves, especially side-to-side moves, that are common in these routines. Always look for an aerobic shoe, preferably with a pivot point on the ball of the foot which allows for greater movement. Doing high impact aerobic exercises with the wrong shoe may cause injury.
- 1/9/2013 8:52:34 AM
Thank you, Allthatjazzva! I am a serious barefooter, and when it became necessary to buy hiking shoes I had no end of problems. I cannot wear these supportive, structured shoes at all. Couldn't get two miles before the foot pain was so bad I couldn't walk any more. I had to stop and take the stinkin' shoes off and walk the rest of the way in my bere feet.
Thank goodness for minimalist shoes! I'm using them now while I train for a 25K walking race in April. I may or may not walk the race in my bare feet.
- 1/9/2013 8:36:50 AM
This is very traditional advice. Before you accept it as "gospel", please do some research on minimalist/barefo ot running and exercise. The traditional and minimalist approaches are very different and you should try and understand both before you decide what approach works best for you.
- 1/9/2013 7:29:03 AM
I need help in choosing a shoe. I want to start a walking routine. (outside and at the gym) I would like to add to my workout routine soon, the basic gym equipment, and then jogging and zumba. I have a weak left ankle. Can someone suggest shoes? I am a little over whelmed by all the info. Thanks
- 12/31/2012 9:42:22 AM
One quick pointer for women doing Zumba: Wear the right shoes! I injured my knee by doing Zumba in running shoes. If you are a dedicated Zumba fan (or even if you are just trying Zumba out) I recommend investing in a pair of dance sneakers. You can get a decent pair for $40-$70. It may seem like an extra expense, but it costs far less than the medical care you could need for your knee if you don't wear the correct footwear!
- 12/17/2012 9:12:38 PM
what if you have high arches and tend to walk with your foot rolling to the inside like it says for low arches? my arches are high enough i cant find shoes with good enough arch support and i have to add the extra arches in my shoes so that my feet dont start to kill me. but ive noticed lately that my right foot tends to roll inward when i walk ending up with my ankle and calf hurting. my left foot tends to roll outward. i know im weird. ive tried changing the way i walk by paying attention to my steps and making sure i step a certain way but it just wont change. when im not wearing shoes i noticed my right foot still rolls to the inside. hell when my foot is just resting on the ground i can feel that most of the weight is on my arch not the whole foot.
- 12/17/2012 1:36:10 PM
It is a proven fact that our feet were healthier WITHOUT shoes. I only wear shoes when I have to. My mom and dad always say there are three things in life you should spend good money on: A decent pair of shoes, A good bra, and a quality mattress. So if you have to wear shoes, and many of us do, don't go cheap. When I was in basic we had a MAJOR shoe issue. The shoes they had issued us were causing our arches to fall. I won't name the shoe brand but they are the common, cheapy, wannabe nike shoe. The military soon went to Nike after the other shoe failed so miserably. =)
- 10/17/2012 10:59:20 AM
I don't know how it is today, but when I was a child it was a known fact that babies had to have shoes as soon as they started walking. I have no idea how a species that walked without shoes for millions of years evolved to be unable to walk without shoes. I'm not exercising now because I just had abdominal surgery, but before that I did weight lifting and Tabata workouts in my basement wearing nothing, no clothes, no shoes, no problem.
- 10/9/2012 9:44:45 PM
I'm not a long time member but long enough to know that Coach Nicole is going to be instrumental in bringing the world to it's feet again!! I came to Sparkpeople a sad and unhealthy person. Smoking and not feeling great. A 68 yr old senior. I had a plan though and it was to turn myself around(Thanks to good doctors). Looking for exercises on my computer led me to meet up with Coach Nicole who introduced me to Sparkpeople.com. It was obvious to me that this very young person had spent a great deal of time gaining the knowledge she needed to guide others along the path to fitness and good health. I do have to admit to doubting this "cherrub" appearance Nicole carries would or could motivate anyone that was in the shape I was in, BUT motivate she did, providing a vast amount of good solid advise in her video's. This led to the DVD's and the saga continues till today. The smoking is gone. I'm on my way! Jogging and looking @ biking....whateve r. I can't thank Coach Nicole, my fellow Spark members and Sparkpeople.com enough for helping me back onto the right path. I feel so great. "Merci beau coup" (Thank you very much) ginny
- 10/8/2012 11:47:20 PM
I went to a local running shoe store and was properly fit for a pair of running (actually walking shoes) for the first time. I might not always buy shoes there, but the extra expense was well worth it!!
I also learned that for Zumba (which I didn't see mentioned in this article) and like exercises, flat soled shoes with good support for the front of the foot and arch work best no matter what type of floor you are on.
- 10/8/2012 12:21:23 PM
Do you feel tired, cranky and hungry in the afternoon at work? Take advantage of your workspace, and put pep in your step with these energy boosting tips!
Nicole Nichols
Member Comments
Thanks for sharing this article - 1/9/2013 10:46:52 AM
Thank goodness for minimalist shoes! I'm using them now while I train for a 25K walking race in April. I may or may not walk the race in my bare feet. - 1/9/2013 8:36:50 AM
ot running and exercise. The traditional and minimalist approaches are very different and you should try and understand both before you decide what approach works best for you. - 1/9/2013 7:29:03 AM
Thanks - 12/31/2012 9:42:22 AM
I came to Sparkpeople a sad and unhealthy person. Smoking and not feeling great. A 68 yr old senior. I had a plan though and it was to turn myself around(Thanks to good doctors).
Looking for exercises on my computer led me to meet up with Coach Nicole who introduced me to Sparkpeople.com.
It was obvious to me that this very young person had spent a great deal of time gaining the knowledge she needed to guide others along the path to fitness and good health. I do have to admit to doubting this "cherrub" appearance Nicole carries would or could motivate anyone that was in the shape I was in, BUT motivate she did, providing a vast amount of good solid advise in her video's. This led to the DVD's and the saga continues till today.
The smoking is gone. I'm on my way! Jogging and looking @ biking....whateve
r.
I can't thank Coach Nicole, my fellow Spark members and Sparkpeople.com enough for helping me back onto the right path. I feel so great.
"Merci beau coup" (Thank you very much)
ginny - 10/8/2012 11:47:20 PM
I also learned that for Zumba (which I didn't see mentioned in this article) and like exercises, flat soled shoes with good support for the front of the foot and arch work best no matter what type of floor you are on. - 10/8/2012 12:21:23 PM