Navigating the landscape of athletic shoes can be overwhelming: Do I buy running or walking shoes? A cross-trainer or sport-specific shoe? How much should I spend on a good shoe?
To get started, follow this checklist to determine your athletic shoe needs.
First, identify your foot type. Are you flat-footed or do you have high arches? Wide or narrow toe box? Determine how often you'll wear athletic shoes and what types of activities you participate in.
Next, place an old pair of shoes on a flat surface and look at the heels. What's the wear pattern look like? Do the shoes lean excessively toward the inside or outside? Do you find that your foot tends to roll too much inward or outward when you walk or run? This rolling is known as pronation (inward) and supination (outward) and should be considered when buying shoes.
For sports that require rigorous side-to-side movement like tennis, racquetball, basketball and aerobic activities, a stability shoe might be best. This type is also good if you tend to experience pain in the balls of the feet, have arthritis or have had surgery on your toes.
If you have high arches, suffer from heel pain or problems with shin splints or stress fractures, consider a shoe that provides above-average cushioning.
Frequent runners or those with flat feet should consider shoes built with motion control.
Keep track of when you bought your shoes so you know when to replace them. Shoes may look and feel comfortable, but if you have logged at least 500 miles in them or 500 hours of aerobic activity, it’s time to replace them.
When looking for a sport-specific shoe, consider shopping at a store that caters to the fitness enthusiast. I recommend hitting up a local specialty store – not only do you keep your dollars local, but it’s typically staffed with running enthusiasts. I'm a big fan of TC Running Company in Eden Prairie, MN with it's very patient and friendly staff who’ll take time to educate you about shoes and help you select the right shoe. I’ve also experienced great service at the the Running Room's Burnsville and St. Paul locations. And great deals can be found at Run N Fun with locations in Burnsville, St. Paul, and Eagan.
Take your old shoes to the store with you. A salesperson can look at them and determine whether you pronate or supinate and make the best recommendations for you.
Athletic trainers recommend that those who participate in a specific sport at least three times a week choose shoes made for that sport to get the best comfort and support.
Consider buying different shoes for different activities. I rotate between a pair during weightlifting sessions, a different pair of shoes for cardio exercise, and another pair of sturdy shoes with great tread and support for trail running. I love the women's Asics Nimbus as recommended by a podiatrist for the extra support for high arches and posterior tibial tendon. (And it's available in pink!)
Also consider purchasing a pair of insoles for extra comfort. As an fitness professional and exercise enthusiast, Superfeet insoles have been a saving grace for comfort and support.
Keep in mind that an athlete’s endorsement doesn’t mean a shoe is the right one for you. The same goes for price. And $150 price tag doesn’t automatically guarantee quality. Expect to pay $60 to $100 for a good pair of athletic shoes.
Budget tip: go with last year’s model to save a little money.
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