Ask a pro: What should I look for in an athletic shoe?

Your athletic shoes are the foundation for your fitness success. “What happens down below transfers up,” Brandt says. “If you have leg or knee issues when you exercise, it may be because of what's on your feet.”

He offers some tips to find the best athletic shoes for you.

Purchase shoes from a store that offers you personal attention and a knowledgeable sales staff.

“Self-service stores aren't a very good way to buy shoes if you're a beginner (at an activity) or unsure of what you're looking for,” Brandt says.

Find a shoe that accommodates your foot strike and foot type. Overpronators (the foot rolls inward) usually have low arches and need a motion-control shoe. Underpronators or supenators (the foot rolls out) often have higher arches and need cushioning and shock absorption at the ball and heel of the foot. People with medium arches need a stabilizing shoe that provides both support and cushioning. Examine the wear pattern on the soles of your old workout shoes to determine if you overpronate or supenate.

Get a sport-specific shoe. If you participate in an activity more than twice a week, get a shoe designed specifically for it. (See list at right.)

Don't shop by size. “Shoes have very inconsistent sizing,” Brandt says, noting that there can be a one-to two-size difference in shoes that fit your feet, depending on the manufacturer and model. “Don't go by the (size) number you've worn before. Try on different sizes.”

Try on and buy shoes at the end of the day when your feet are their largest. Be sure to try on shoes with the type of socks, orthotics or shoe inserts you'd normally wear.

Look for rule-of-thumb fit. Brandt suggests about a thumb's width or a half-inch of space between the end of your big toe and the shoe.

Try out the shoe in the store. Run, jump, pivot and kick in the shoes to see how they feel in action.

Shoes should feel comfortable immediately. Don't count on a break-in period.

Try on a variety of brands and styles. “Don't rule out a brand because it didn't work for you 10 years ago,” Brandt says. “Listen to your feet. They'll tell you when they're happy.”


Match your shoes with the activity

Running shoes have the highest heel of any athletic shoes to protect against impact. The sole should be flexible and bend at the ball of the foot, and the upper part should be made out of lightweight net or mesh.

Walking shoes have a low heel and should twist and bend at the forefoot, but not in the middle of the arch.

Cross-trainers have multiple treads to perform various activities and a broader toe cap than a running shoe. The heel is lower than a running shoe's, and it's less flexible.

Tennis shoes are low to the ground and usually made out of leather for lateral support. There should be an ample toe protector and pivot points on the sole under the ball of foot.

Basketball shoes should be high-tops for optimal support during jumping. The shoes are low to the ground with leather uppers for lateral support.
