Finding the right fitness shoes can be a challenge. First, there are so many different types out there--walking, running, trail, cross training just to name a few. Second, we need to find the right shoes for our feet.
I found a couple of articles to help tackle this dilemma.
First and foremost--Know your feet. You need to understand your foot type--this is relating to the arch of your foot. The best way to do this is through a "wet test." Get your feet wet and walk across a flat piece of pavement. Look at your footprint.
From Runnersworld.com via Idea Fit:
"Here are the three basic foot types, according to Runnersworld.com.
Normal arch. If you see about half of your arch on the paper, you have a normal (medium) arch. You are considered a normal pronator. (When you run or walk, you land on the outside edge of your foot and roll inward. This entirely normal inward rolling is called pronation.) Normal pronation absorbs shock and optimally distributes the forces of impact when the arch collapses inward.
Low arch. If you see almost your entire footprint, you have a flat foot (low arch), which means you’re probably an overpronator. That is, a microsecond after footstrike, your arch collapses inward too much, resulting in excessive foot motion. This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently.
High arch. If you see just your heel, the ball of your foot and a thin line on the outside of your foot, you have a high arch. This means you’re likely an underpronator (also called a supinator), which can result in too much shock traveling up your legs, since your arch doesn’t collapse enough to absorb it. Forces of impact are concentrated on a smaller area of the foot (the outside part) and are not distributed as efficiently.
When trying on shoes, mention which type of foot you have. A knowledgeable salesperson should be able to help you find shoes suited to your type."
Once you determine what type of arch you have, you can then start looking at shoes.
Buy the right shoe for the activity. If you are walking and running, buy two pairs of shoes. If you are circuit training, buy shoes meant for that. It's not a scam to make you buy more shoes. The shoes are constructed differently depending on the activity. Walking shoes are stiffer, running shoes are more flexible, basketball shoes are flatter with less of an arch, etc.
Here's a few more tips from WebMD:
"Shop toward the end of the day. Feet swell over the course of the day; they also expand while you run or walk, so shoes should fit your feet when they're at their largest.
Bring your own socks -- the ones you wear while running or walking. If you wear orthotics, bring those, too. Shoes need to fit with the orthotic inside.
Don't believe in breaking in. Running and walking shoes should feel comfortable right away, Raiken tells WebMD. Walk or run around the store a bit to make sure they feel good in action.
Use the rule of thumb. There should be about 3/8-1/2 inch between the front of your big toe and the end of the shoe -- about a thumb's width. The heel should fit relatively tightly; your heel should not slip out when you walk. The upper part of the shoe -- which goes over the top of your foot -- should be snug and secure, and not too tight anywhere. The American Academy of Orthopaedic Surgeons writes that when fitting in to an athletic shoe you should be able to freely wiggly all of your toes when the shoe is on.
Understand the bells and whistles. Some models of running shoes look better suited to a space mission than a run in the park, but some of those groovy-looking features actually serve a purpose. Clear inserts, filled with gel, Freon, or air, provide extra shock absorption, as do those springy-looking things. These features are especially good for people who tend to get heel pain, says Raiken, and not so good for people whose ankles twist easily, as shoes with extra cushioning tend to provide less traction.
Some shoes allow you to pump up the tongue, which lets people with difficult-to-fit feet achieve a more customized fit.
Don't over- or underpay. Good-quality running and walking shoes are fairly pricey -- and usually worth it. "A $15-shoe will not be as good as an $80-shoe," says Raiken. But you'll pay a premium for super-fashionable styles or those associated with a celebrity -- and they won't be any better for your feet.
Know when to replace them. The average pair of running shoes should be replaced after about 350-400 miles of use, says Clifford Jeng, MD, a foot and ankle surgeon at Mercy Medical Center in Baltimore, Md. Better yet, go by how your shoes look and feel. Once the back of the sole is worn out or the shoe feels uncomfortable or less supportive, it's time to take those tootsies shopping again."
If you have special needs like wide feet, bouts of plantar fascitis, bunions, etc. I would recommend going to a shoe store that has knowledgeable staff to help you find the right shoe.
Here are the links to the full articles: IdeaFit.com WebMD article
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