At Saratoga Health and Wellness, we are firm believers in choosing the appropriate footwear for the appropriate activity. So what should you look for in a good athletic shoe? While most specialty sport-shoe stores have knowledgeable staff to guide you, you’ll be a few steps ahead of the game armed with some basic knowledge about your feet and their specific needs.
Don’t make shoes multi task. Here at Saratoga Health and Wellness, we always recommend you change your shoes to help us maintain our equipment, however there is a side benefit to changing your shoes. Walking and running shoes were designed for just that purpose, walking and running. Casual shoes certainly do not have the appropriate support and cushion, whereas running shoes tend to have more cushion and walking shoes are structurally supportive. So wear those casual shoes into the facility and bring the exercise shoes for the equipment.
Know your foot. Sure, we’ve all got 10 toes and two heels, but beyond that, feet come in a variety of shapes and knowing your foot’s particular quirks is key to selecting the right pair of shoes. Most major brands now offer a model to suit every foot type.
If your shoes show the most wear on the inside edge, it means you’ve got low arches or flat feet and tend toward overpronation (meaning your feet roll inward). Overpronation can create extra wear on the outside heel and inside forefoot. You’ll want a shoe with a motion-control feature and maximum support.
If your shoes wear out mostly on the outside edge, you have high arches and tend to underpronate (also called supinate), meaning your feet roll outward. Underpronation causes wear on the outer edge of the heel and the little toe. Look for a cushioned shoe with a soft midsole.
You have a neutral arch if your footprint has a distinct curve along the inside and your shoes wear out uniformly. Look for a “stability” shoe, which has the right mix of cushioning and support.
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. We always recommend that you bring the socks you wear while walk.. 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. Walk 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.
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 and not so good for people whose ankles twist easily, as shoes with extra cushioning tend to provide less traction.
Don’t over or underpay. Good-quality running and walking shoes are fairly pricey and are usually worth it.. 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. 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.