Name Your Game AND Choose the Right Shoe
Running a 10K? No sweat. Playing in a basketball tourney? Slam-dunk.
But finding the right athletic shoe to fit your foot, budget and favorite activity? Now, that's a real challenge.
If you've been shopping for athletic shoes lately, you know that prices are high, selection is overwhelming and service is often minimal.
That's why it's so important to do some footwork before you buy. “An athletic shoe needs to do more than just slip comfortably on your foot,” says Cedric Bryant, chief exercise physiologist at San Diego-based American Council on Exercise (ACE). “Not only should the shoe be created specifically for your sport, but it also needs to be designed to accommodate your foot type and wear patterns.”
Foot and exercise experts offer some shopping, fit and maintenance tips to help you choose shoes that move you.
WHEN POSSIBLE, PURCHASE ATHLETIC SHOES from a store that specializes in shoes for your activity, or from someone knowledgeable about matching the correct type of shoe to your foot type and stride pattern. Ask experienced runners, tennis or basketball players where they buy their shoes and who offers the best fit advice.
KNOW YOUR FOOT. If you aren't sure if you have flat feet or high arches, wet your feet and check your footprint. A foot with a high arch will leave a print that looks like a “C,” with little midfoot ground contact. A flat footprint, on the other hand, will display almost the entire foot. A footprint that's somewhere in between the two is a normal arch.
KNOW YOUR FOOT STRIKE. To find out if you overpronate (the foot rolls inward) or underpronate or supenate (the foot rolls out), examine your old workout shoes. Set them on a flat surface with the heels facing you. Check to see which way the soles tilt. If they appear to slant inward t toward the big toe, you overpronate. If the shoes tilt outward, you underpronate. If your shoes aren't more worn out on one side than another, you probably have a neutral footfall.
FIND A SHOE THAT ACCOMMODATES YOUR FOOT TYPE and foot strike. Overpronators (often with low arches) need a motion-control shoe. People with medium arches need a stabilizing shoe that provides both support and cushioning. And, supenators (high arches) need a cushioning shoe with extra shock absorption at the ball and heeof the foot. If you're not sure of a shoe's attributes, press the tip of it against a hard surface. A motion-control shoe will bend only at the forefoot. A cushioning shoe will be much more flexible, bending at the forefoot and midfoot. A stabilizing shoe will be somewhere in between.
FIND A SHOE THAT FITS YOUR SPORT. The general rule of foot is if you participate in a sport or an activity more than twice a week, you need a shoe designed specifically for that sport. Otherwise, a well-constructed cross-trainer shoe may suffice.
GET YOUR FEET MEASURED EVERY TIME YOU BUY SHOES. Our feet can get a larger as we age. And often one foot will be larger than the other,” says Scripps Clinic podiatrist Dr. Dean Nakadate, who always recommends buying shoes for the larger foot.
TRY ON AND BUY SHOES AT THE END OF THE DAY or after a workout when your feet are their largest.
MAKE SURE YOU TRY ON SHOES WITH THE SOCKS, orthotics or other shoe inserts you'd normally wear.
GIVE YOURSELF SOME WIGGLE ROOM. Make sure there's about a thumb's width or at least a half inch of space between the end of your big toe and the shoe.
THE SIDES OF YOUR FOOT SHOULD FIT COMFORTABLY in the shoe, without any tightness or squeezing. Your heel should fit snugly against the back of the shoe without sliding up or down as you move.
MOVE AROUND THE STORE IN THE SHOES, running, jumping, pivoting or walking. If you experience tingling or numbness after 15 to 20 minutes of vigorous movement, the shoe's too narrow or short. Consider getting a larger size or shoes made for wider feet.
MAKE SURE THE SOCK LINER (the thin foam insole) is removable. If you need to add orthotics or other shoe inserts to create a custom fit, the sock liner must first come out.
CHOOSE SHOES THAT ARE IMMEDIATELY COMFORTABLE. “Athletic shoes aren't made to stretch out after you wear them,” Nakadate says. “If they're not comfortable when you're trying them on, don't buy them.”
COUNT ON PAYING BETWEEN $70 AND $120 FOR YOUR SHOES. While you can get cheaper ones, “it's not the smartest or most economical way to go in the long run,” Bryant says. “If the shoes don't fit properly or don't give you the proper support and cushioning for your activity, it can create some injury problems.”
TRY ON LOTS OF DIFFERENT BRANDS AND STYLES. Even if you've always worn Brand A shoes, experiment with the fit and feel of different ones.
DON'T STORE ATHLETIC SHOES IN THE TRUNK OF YOUR CAR. While it's nice to always be prepared for a quick run or a workout at the gym, the heat buildup in your trunk not only loosens glue, but also the cushioning materials can oxidize and biodegrade, making the shoes hard and stiff.
WEAR YOUR SPORT-SPECIFIC SHOE JUST FOR THAT SPORT. Not only will the shoes last longer, but there is less chance of injury, since sport-specific shoes are designed to support your feet for certain movements.
YOUR LEGS AND FEET WILL TELL YOU when it's time for new shoes before your eyes do. “There will be little niggling aches. Your knees might squawk. And, your ankles or arches may hurt,” says Carl Brandt, longtime runner and owner of Movin' Shoes, with four locations throughout the county.
Even though the shoes may still look good, the midsole wears out after 400 to 500 miles or 500 hours of aerobic activity.
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