Choosing The Right Fitness Shoes For Your Walk Or Run

By Morgan F Turley

Some of the most natural forms of fitness come in the form of walking or running. It’s important to note that while walking often leads to running, the shoes you use for both of these athletic tasks should not be the same.

The wrong athletic shoe can lead to injury and long-term negative effects. Choosing the right athletic shoe can be intimidating and daunting if you don’t know the basics. Athletic shoe stores are generally staffed with those who can help you but you should know some basics before even getting ready to purchase the right shoe. Often the staff at these stores is more interested in your pocketbook than your feet!

As already suggested, there is no such thing as a shoe that efficiently multi-tasks. A cross-training shoe may sound great in theory, but in practice, it doesn’t work well for both running and walking. A walking shoe is stiffer, while a running shoe has more cushioning for the extra impact and tend to be more flexible.

The size of your foot greatly influences the type of athletic shoe you should purchase. Some feet have higher arches, for example, and need a shoe specific to accommodating this issue. An easy way to determine the type of foot you have, before going to the shoe store, is by doing the ‘wet test.’ This simply involves getting your foot wet and stepping on a piece of brown paper. Trace the footprint and compare with pictures online showing over and under-pronation. Overpronation is marked by a foot with little to no curve on the inside, and is also a sign of a flat foot. Underpronators have footprints showing only a portion of the underfoot and heel. This means the foot rolls outwards during physical activity. Those with a neutral arch are fortunate in that they wear out their shoes evenly, and have a footprint with a distinct curve along the inside. This is typically considered a ‘normal’ foot.

Before purchasing shoes, keep in mind that shoe size does fluctuate over the years. Feet should be measured every few years, and these sizes can very depending on the shoe manufacturer. That’s why it’s always safer to try shoes on in a store before purchasing the same pair online. Feet do swell over the course of the day, so be sure feet are fitted when they’re at the largest.

There’s a misconception that shoes should have a breaking-in period before they’re truly comfortable. This isn’t true! A great pair of shoes should be comfortable the first time they’re worn. That being said; it generally isn’t advisable to wear new shoes the day of a race or a long run. While new shoes should be comfortable, your body still needs some time to adjust, especially if the shoes are made by a brand different from the one you’re generally accustomed to wearing. If your feet have changed sizes, or you’re wearing shoes targeting a problem you’ve just discovered, you want to get used to the feel of the shoe before putting yourself through a race while wearing them.

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