Choosing the right shoes

A pair of comfortable, supportive shoes is an essential investment

Inappropriate or ill-fitting shoes may harm your feet, impair your posture and strain the muscles of your legs and back. Good footwear is even more crucial during exercise. Well-designed athletic shoes help you to work out with maximum comfort and minimum risk of injury. They support and cushion your feet and absorb the impact that travels up through your ankles, knees and hips when your feet hit the ground.

Tips for choosing shoes

There are two key factors to consider when buying a pair of shoes: choose a shoe with a solid construction that provides you with all the support you need; and make sure the shoe fits well. Your shoes should match the shape of your feet, fit exactly around the heels without riding down as you walk and leave plenty of room for your toes.

• Feet change in size slightly as you get older. If you are not sure of your exact shoe size, have both feet measured for length and width.


• Feet swell slightly during the day and also when they get hot, so buy your shoes towards the end of the day.


• Look for shoes made of natural materials, such as leather, that will let your feet breathe.


• Avoid shoes with pointed toes. The toe area should be deep enough to allow your toes to move freely.


• Avoid slip-on shoes. Fastenings such as laces or velcro straps stop your foot slipping forwards or sideways in your shoe.


• Avoid very high heels. The higher the heel, the more it affects your gait, pushing your body out of alignment and increasing your risk of knee and back problems.

Choosing the right shoes

You should buy a new pair of athletic shoes after about 100 hours of use – that is, once a year if you do two hour-long sessions per week. There’s an enormous range of trainers available, but many are designed as fashion shoes and not as serious sports equipment. To find the right shoe you’ll need to consider your foot shape, the way you move, your weight, the surfaces that you intend to run on and the type of activity that you want to perform.

It’s usually better to get your shoes from a sporting goods store, rather than a department store – especially if you aren’t sure which type of shoe is best suited to your needs.

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Adapted from Healthy Bones, Muscles & Joints, Reader's Digest