"Whatever You Do, Take Care of Your Shoes..."

When I first started working out, there wasn’t a huge collection of different shoe types. I went from walking shoes to running shoes to cross trainers over the years, but I’ve kind of stuck with a brand that fits my wide foot and haven’t changed the style much. I can always tell when it’s time for new shoes because my knees and back start to hurt and my workout suffers.
But lately, I’ve seen some really cool shoes around. My daughter first bought a pair of dark grey and neon pink Nike Lunar Lites and then I began to see trainers at my gym wearing Reebok Zig Zag shoes and the green and orange neon Lunar Lites as well. My son picked up a pair too (green, not pink!) and suddenly my white Adidas looked kind of sad.
Before I made a change, I thought it best to figure out just how to find the right shoe for me.
First and foremost is getting the right size, so have your foot measured frequently. Steven Raiken, MD. the director of the foot and ankle service at the Rothman Institute at Thomas Jefferson University Hospital in Philadelphia says, “Foot size does change as we get older, so have your feet measured twice a year. Sizes also vary between brands, so go by what fits, not by what size the shoe is."
Also, it’s best to shop for shoes toward the end of the day. Feet tend to swell as the day goes on and as you run and walk, so try on shoes when your feet are the largest. Make sure you bring the same socks you would normally wear while working out, and if you wear orthotics, bring those too.
And don't think you’ll just get used to the shoe after you break it in. Running and walking shoes should feel comfortable right away, Raiken says. Walk or run around the store (better to look stupid now then be in pain later) to make sure they feel good in action.
The heel of the shoe should fit snugly and you should have enough room to wiggle your toes (about 3/8 to ½ inch between the front of the shoe and your big toe).
And believe it or not, some of the cool features like air or gel inserts and zig zag or springy bottoms actually serve a purpose, absorbing shock or adding extra support.
Know when to replace shoes, too. Don’t go by how worn the top of the shoe is. It might not have any scuffs or wear, but once the back of the sole is worn out or the shoe feels uncomfortable or less supportive, it’s time for a new pair. Typically, you should replace running shoes about every 400 miles, workout shoes about every 5-7 months, and aerobic shoes about every 100-120 hours of use.
Personally, I wear the same shoe (a running shoe) for weight training, cycling, aerobics/cardio, and dance, but if you can afford it, sport specific shoes are a plus. The stiffer spinning shoes keep your feet clipped to the pedals for more power while cycling, walking shoes are stiffer than running shoes with greater cushioning in the ball of the foot, and running shoes are created for forward motion and offer ankle support. To find a variety of running shoes:
www.runnersworld.com/topic/0,7122,s6-240-400-0-0,00.html

If dance is part of your routine, you may need “dansneakers; like sneakers with a split side. Although the soles are rubber, they allow rotation on the ball of the foot and don’t stick to the floor.
I’ve also seen the new “toning” shoes that claim to build muscle tone and increase calf and gluteal muscle activity. Whether it’s the MBT, Shape Up from Skechers, or Easy Tone by Reebok (they have a great marketing campaign), the jury is still out on the shoes.
Your best bet is to know your foot idiosyncrasies and the type of activity you’ll be doing. Do your research before buying shoes at a larger chain store or online. A smaller store geared to running, biking or dance can give you more personal attention, but may cost a bit more.
In the meantime, just check out what people who do the same activities as you are wearing. In a TV or magazine ad, a shoe modeled by an elite athlete always looks good. But before you buy, find out what fits and what works for “real” people like you.