So you’re ready to start walking (or running) more, but you don’t know what to look for in a shoe. You’re not alone! With so many choices out there, looking for athletic shoes can be difficult. And picking the wrong shoes could lead to shin splints or aching heels. Here are a few tips to get you off on the right foot.
1. Buy shoes for what you’re planning to do. Walking and running shoes are made differently. Walking shoes have more cushion in the heel area, and running shoes have more cushion to support the ball of the foot. Both are made exclusively for forward movement. What about cross-trainer shoes? They’re good for casual walking or an occasional jog, but they’re not the right choice if you’re going for distance.
2. There’s no such thing as a break-in period. Your new shoes should feel amazing immediately. If you notice any slipping, pinching or rubbing, don’t buy them. You’ll only end up with blisters later.
3. Ask the pros for help. Specialty stores for walkers and runners have trained staff who measure both of your feet, check your arches and watch the way you walk or run before suggesting shoes that might work for you. Try on as many as you need to until you find the pair that fits you best.
4. Fit is key. Try on shoes later in the day when your feet are more swollen, and wear the same socks you plan to use while exercising. Put both shoes on your feet. Can you wiggle your toes? Do you have about a half-inch of space between your longest toe and the end of the shoe? Is your heel secure? Do you have enough arch support? If you answered yes to all of these questions, you’ve probably found a shoe that fits well.
5. Go for a test drive. Take your time before you purchase the shoes. Walk or jog laps around the store. If they will let you, go outside on the sidewalk and move around. Make sure the shoes work before you buy them.
6. Don’t pay too much … or too little. A good pair of shoes won’t be cheap, but they shouldn’t break the bank either. Very cheap shoes may be missing the support you need. At the same time, premium shoes with high-end technology or celebrity names may be more than you need. Good shoes are worth spending a little more than usual, but if money is a concern, look for high-quality shoes on clearance. Last year’s design may cost a lot less this year.
Once you’ve landed on the perfect pair, you’re ready to get moving! Just be sure to replace them regularly. Walking and running shoes are only good for about 300 – 500 miles of wear, or one year if you aren’t heavy on the mileage. After that, the cushioning breaks down, and they no longer support you like they should.
Now that you know what to look for, get out there and try on some shoes!
Sources: heart.org, mayoclinic.org, runnersworld.com, webmd.com
NOTE: You can get discounts on shoes just because you’re a Publix associate! Go to www.publix.org > Apparel and Merchandise (Shopping) > Personal Plans Discount Program and click Health & Wellness for links to participating retailers.
