The Importance Of Footwear When Exercising

Guest post By Terry N. Collins, C. Ped.

Anyone starting or continuing an exercise program needs at least one basic piece of equipment, a pair of shock absorbing, supportive and proper fitting athletic shoes. For exercise involving walking or running a pair of quality running shoes will satisfy this need. Those old basketball shoes, casual sneakers or other well-used “athletic” type shoes will not provide the cushioning and support required. You may see other athletic looking shoes in certain stores, but unless you know what you’re looking for, they may not provide the support and cushioning you need for your exercise routine.

 Like the rest of our body, our feet often change over time. You may not be aware of your current foot size and may purchase shoes that are not the correct size. Many people have one foot that is longer or wider than the other foot. It is IMPORTANT to have your feet measured by someone that is trained to measure feet correctly.

 LENGTH: It is common to fit shoes that are ½ to a full size longer than the measurement of the longest toe of the longest foot. A properly sized shoe will allow the foot to flex during running and walking so that the longest toe on each foot will not contact the front of the shoe. This helps to eliminate the possibility of blisters on the end of the toe, as well as allowing the foot to flex properly when running and walking.

 WIDTH: The width of the foot is as important as the length. If your foot is wider than average, it may cause the mesh-upper of the shoe to extend over the side of the mid-sole. Wider width shoes may be required for you. Your shoe fitter will advise you about the proper length and width of the shoes you need. Most running/walking athletic shoes are available in a variety of lengths and widths. Athletic shoes are available for people with narrower feet as well as wider width feet.

 CUSHIONING AND SHOCK ABSORPTION is provided by athletic shoes. This is just as important as proper length and width.  When walking for exercise, your feet will experience the force of three times your weight when your heel strikes the ground and your forefoot propels you forward. When running the number is 5 times your weight. For example, a 200 lbs man will experience the force of about 1,000 lbs on his feet when running. Quality athletic shoes that have ample cushioning will absorb much of that shock instead of your feet, ankles, knees, hips and back.

 SUPPORT: Other components of a good running/athletic shoe will help to support your foot’s arch and heel. Arch supports of various heights and stiff heel counters are two devices built into athletic shoes to provide this type support.

 If you run or walk for exercise and don’t have athletic shoes that provide cushioning, shock absorption and support required, you could experience shin splints, ankle pain, knee pain, back pain, blisters and a variety of other issues that may be caused by ill fitting and unsupportive shoes.

 Selecting and fitting athletic shoes is a task that requires both knowledge of feet and knowledge of athletic shoes. When purchasing your athletic shoes you should seek the advice of personnel at a specialty running and walking shoe store. Shoe fitters at specialty athletic shoes stores are trained to ensure that you have the correct shoes for your level of exercise activity.

 Here are some simple rules to follow when shopping for athletic shoes:

• Shop for shoes in the afternoon, when your feet are at their maximum size. (They swell during the day.)
• Wear the socks you normally wear with athletic shoes to assure the right fit.
• Try on both shoes. Most people’s feet vary a bit in size from each other, so you should be sure the shoes fit your largest foot comfortably.
• Look for materials that breathe.
• Don’t shop by price alone. Prices may vary, but the comfort you feel from a pair of properly fit shoes ensures your purchase was well worth the price.

Terry Collins is an owner of the specialty shoe store If The Shoe Fits in Frederick. His website offers tips on running and marathon training as well as links to numerous running organizations.