The type of shoe you choose for your walking or running activity may be the single best insurance you can buy to reduce your chance of injury. Most people look for two qualities in a shoe; cushion and style. The problem with this approach is that cushion, while it may feel good initially, does not offer the stability that most people need. A lack of stability in a shoe can cause the majority of weight-bearing injuries to the ankles, knees, hips, and lower back. Remember, it is nice to look good while you are exercising, but how can you continue to look good if you are injured?

Where to Buy Your Shoes

Purchase your exercise shoes from a reputable local store that specializes in fit with salespersons who understand the best shoe type for your individual need. Such shops, unlike department stores or warehouses, often employ more experienced runners/walkers who are excited to share their knowledge with you.

What to Bring to the Store

Bring your old running shoes so that store employees can assess the wear pattern, which will help them recommend the proper shoe. They also will be able to tell you whether your shoes are ready to be replaced. Often a shoe doesn't look worn out from the outside but the support and comfort for which it was purchased can be lost from frequent wear. If you wear orthotics or insoles, make sure you bring them, as some shoes may be unable to accommodate the extra space needed by these support devices.

Questions the Store Should Ask You

1. How many miles per week do you run or walk?

2. Will these shoes be used for training, racing, or casual exercise?

3. Have you had any injuries in the last year?

4. What shoes have you had good experience with in the past?

5. What is your shoe budget or price range?

6. On what type of surface do you run or walk (street, track, dirt path)?

What the Store Employee Should Assess

First, educated employees at a quality store should watch you walk or run down the sidewalk to observe your gait. This will help them to determine the types of shoes that best fit your needs and will also allow them to determine if the shoes you have been wearing are good for your needs. Second, they should also examine the shape, width, and size of your foot and the arch of your foot.

Tips for Buying Walking Shoes

1. Shoes start to break down over time just by sitting in their box. For this reason, do not buy a shoe older than last year's model.

2. If you are not sure when to replace your shoes, take them to your local store and have the shoes evaluated.

3. Take a few pairs of shoes out for a run down the sidewalk to determine how they feel before you buy them. A shoe that feels good sitting in a carpeted store may not be your best choice once on a paved road or sidewalk.

4. Wearing socks of different thicknesses will affect the fit of your shoes. Consider purchasing a few pairs of exercise socks with the same thickness.

5. Check your feet daily for blisters, cuts, or sores; notify your doctor right away if they do not heal. Check with your doctor before starting any exercise program.