8 Critical Steps to Find the Shoe that Fits

All athletic shoes are not created equal! It's important to find a high-quality shoe that works best with your individual activity patterns and foot type. Selecting the wrong style can lead to pain and injury in your knees, hips, back and joints. The selections out there can be intimidating, so it's important to have an idea of what you're looking for before you hit the mall. Here are a few tips to consider in making the right choice:

1) Think about the primary purpose for your shoes. How much running will you be doing? If your focus is more on balance or resistance training; a cross-trainer versus an actual running shoe might be the better choice.

When I asked expert Dr. Sarah Wu, owner of Momentum Chiropractic, what is the best for our boot camp participants she said, "the primary difference in a cross-trainer is that the outsole will be wider and a bit more firm to provide extra support through lateral movements, while a runner will be designed with the intention of enhancing heel-toe strike and forward motions; therefore the outsole will be more flexible at the toes for push-off during running. Unless participants are engaging in a specific sport/activity for 3x a week or greater, a good running shoe should be more than adequate."

2) It's a good idea to have a basic idea of your foot type and the basic categories of running shoes before you leave for the store. Take a look at Dr. Sarah's article for more information.

3) Going to a specialty store to narrow down which shoes are best for you is well worth the extra bucks. They should look at your arch and shape to figure out your foot type, properly measure your feet and do a running analysis. After you've found the perfect runners, you don't have to keep going back to the specialty store for your replacements. You may also be able to save quite a bit by finding the exact style and size you've selected on-line. Search a site like runbargains.com for your make and model.

4) Your shoes should be at least a 1/2 size bigger than your regular shoes, as your feet swell when you run or workout. It is best to go shopping later in the afternoon when your feet tend to be at their largest. Bruising and black toenails are common when your don't leave enough room at the front end of your shoes.

5) Bring your old runners with you so the sales representative can use your wear patterns as a guide in selecting the right shoe for you. If you use orthotics or custom insoles it's important to bring those along as well to ensure your new shoes accommodate them properly.

6) Try before you buy. It is always best to run in each pair you try on and consider fit, function and comfort before making your final selection. You should also run or workout (indoors) in your shoes for at least a week. If you develop blisters or experience any pain, specialities stores are usually very liberal with their exchange policies and will let you switch your set for another variety.

7) Most people need to replace their runners every 750 to 1,000 km. Using old or worn-out shoes is one of the most common causes of injury. Your shoes lose cushioning, stability and shock absorption overtime. Don't look at the treads of your shoes to determine if you need to replace them; as it's the mid-sole that provides cushioning and stability and it usually breaks down first before you see any sign of wear and tear.

8) Ignore the "cute" factor when selecting your new digs. You'll never make the best choice if colour and style are a big part of your buying decision.

Happy shopping everyone! I'd love to hear if you found this article helpful. Please leave me a comment with your questions and future topic suggestions.