For many aerobic activities, your footwear is your most important piece of equipment. Choosing the proper shoes can mean the difference between a pain-free and an injury-riddled experience.
In a proper fit, your heel should be snug and not slip up and down excessively. Also, there should be about one-half inch between the end of your longest toe and the end of the toe box. Some additional tips include:
- Consider four basic factors: support, comfort, durability and control of foot motion.
- Always try on both shoes, fully laced, preferably in the late afternoon when your feet are at their largest (many people have slightly swollen feet later in the day).
- Stand, walk and jog around outside the store where you are purchasing your shoes. You should be able to wiggle your toes. Most quality shoes do not need to be broken in significantly.
- Don't forsake quality for economy. An inexpensive pair of shoes may fit your budget, but often the added quality of a more expensive shoe is well worth the investment.
- You may want to shop for footwear at specialty athletic shoe stores that employ experienced sales clerks. Retail specialty stores may not offer the best prices — a pair of top-quality shoes will cost at least $50 and should last at least 500 miles — but a knowledgeable salesperson can help you to distinguish between the many different types of footwear.
- Make sure the shoe has a removable insert that can be changed after 200 to 300 miles.
- Although there is a lot of hype, there are few data that show that one shoe type is better than another. You should pick a shoe that is comfortable and affordable for you.
