Whether you’re walking or running, a well-fitting pair of shoes with ample cushioning, support and traction is key to keeping you comfortable and injury-free, as well as motivated to move. Shane Downey, a fit expert for New Balance, offers these tips for buying the right footwear.
- Wear the type of socks you intend to exercise in to ensure a proper fit.
- Bring your old athletic shoes with you to the store. Signs of wear and stress on the tread will give the salesperson valuable information to guide you to the right shape, style and brand to buy.
- Buy shoes in the late afternoon or evening; feet expand during the day, and it’s best to fit feet at their largest.
- The heel should feel snug and stable, and not slip out when you walk.
- You need about a thumbnail’s width between your longest toe and the end of your shoe. You should be able to wiggle your toes freely.
- Take your shoes for a test drive around the block before buying.
- Know the store’s return policy in case your shoes don’t feel good once you use them in your daily activity.
What’s in It for Me?
Fact: A 150-pound person burns about 80 calories a mile. There are 3,500 calories in a pound of body fat, so if you walk 2 miles, five days a week, you will burn about 3,200 calories, or almost a pound every month.
Fact: A Harvard study found that women who did at least 30 minutes of moderate physical activity a day, such as brisk walking, cut their risk of type 2 diabetes by 30%.
Fact: Another Harvard study of 72,488 female nurses found that walking for 3 hours a week reduced the risk of heart attacks by a third. A companion study of 61,200 nurses linked regular walking to a 55% reduction in the risk of hip fractures.
Fact: Men benefit too—a Honolulu Heart Program study of 2,700 retired men found that those who walked at least 1.5 miles a day halved their risk of coronary heart disease.