fitness
foot PUT YOUR
Best
The
fitness shoe
buyer’s guide
forward
T
here’s a reason you don’t go jogging in sandals. “Wearing unsupportive shoes when you exercise can lead to injuries such as knee pain, ankle strains or lower back pain,” says Katrina Richards, spokesperson for the Australasian Podiatry Council. Thankfully you can avoid all that – just by following a few smart shopping tactics. “Shoes do a lot in terms of absorbing shock and minimising stress on your joints,” says fitness editor Martha Lourey-Bird. So follow our guide to find the right fit.
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Getting the right
fit
Here’s all the info you need for getting the right exercise shoe for you – depending on your style, purpose and the shape of your foot. First Ask yourself what kind of exercise you do most of the time. “There are two main types of sneakers: running shoes and cross-trainers,” says Katrina. “Running shoes are built with a decline in height from the heel to the toe to propel you forward, so they’re for activities where you’re moving pretty much in a straight line”. “Cross-trainers have extra support built into the shoe for side-to-side movements or quick stopping,” she explains. So if you’re a netballer or gym-class fanatic, then these are the shoes for you. If walking’s your thing you can either wear running shoes or specific walking shoes, which are often made from more durable materials to last longer. Next Figure out your foot type. To do this, look at your footprint when you step out of the shower (see ‘Know Your Footprint’, opposite). If it has a wide midsole, you’re a pronator (that means you have flat feet
or low arches). If there’s only a thin strip of midsole between your heel and ball of your footprint, you’re a supinator (you have high arches). And if it’s somewhere in between it means your foot is neutral (medium arches). It’s important to know this because each foot type has different shoe needs. “Feet with high arches are bad at shock absorbing, so you’re more likely to suffer from impact issues, such as knee or back problems,” says Katrina. And while medium-arched people tend to get off lightly, those with low arches need to be careful too, as their feet pronate, or roll inwards. “Flat feet commonly lead to problems such as bunions, plantar fasciitis – inflammation on the sole of the foot near the heel – and overuse injuries,” says Katrina. Expert advice Pop into a shop with expert shoe-fitters. “Or if you have any foot pain or leg problems, see a podiatrist to get a shoe recommended,” says Katrina.
Words Emma Anderson Photography Bauer Syndication
What’s one secret to efficient, effective and pain-free exercise? The right exercise shoes. Here’s all you need to know about finding your perfect pair – for your sport and your feet.
kNOW YOUR FOOTPRINT pronator
What is it? If your footprint has a wide midsole you may have flat feet or low arches, leading to your feet rolling inwards, or overpronating.
neutral
What is it? If the midsole of the footprint is medium thickness, the foot rolls in slightly to evenly distribute the force of the impact.
supinator
What is it? If your footprint has a thin strip of midsole it indicates you have high arches and the force of impact is on the outside edge of the foot.
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FIND THE RIGHT SHOE
Now you know your foot shape, look at each exercise style to find the best shoe for you.
If you’re a walker Moulded on the inside edges, these shoes keep your feet from rolling inwards. pronator
New Balance 775, $135
Incredibly lightweight, these sculpt to your foot for extra comfort. Puma Faas 350, $100
Great for speed walking, the foam midsole keeps your steps bouncy and comfortable. Adidas Energy Boost, $180
neutral
These have an in-built arch rocker for stability.
Ryka Sport Walker Advance 4, $139.95
These cushioned shoes have what’s called Walking Strike Path technology to support you no matter how long you walk. New Balance 411, $90
supinator
Built for shock absorption, these are great if you’re just starting out as a walker. Asics Gel-Fitwalk Lyte, $149.95
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Shop at the end of the day Your feet are at their largest – and sweatiest – at the end of the day. Shop earlier and your shoes may be too snug.
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Top shopping
tips
2 3 4
Go up a size “You might need to buy a size larger as your foot flattens out and becomes longer when you run,” says Katrina. But always get measured.
Keep room at the big toe You need to allow for forward movement. “When running, your foot moves slightly forward in the shoe,” says Katrina.
Take your old shoes with you to the store Your old kicks can tell the salesperson a lot by the way they’ve been worn in – on the sole and on the inside.
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Give yourself time to try on lots of pairs “And don’t buy anything that’s not comfortable,” says Martha. Exercise shoes don’t need to be broken in.
fitness
If you’re a runner These are built to keep a low-arched foot in alignment, while stil giving a high level of shock absorption. Asics Women’s Gel-Kayano 19, $249.95
Kicks carked it? Running shoes don’t last forever. Here are the signs that it’s time for an update. l “Turn your shoe over and look at the bottom – has the tread completely gone?” says Martha. If yes, it’s time to head to the shops.
pronator
l Think how long you’ve had them. “Just because your shoes aren’t falling to pieces, it doesn’t mean they aren’t worn out,” says Katrina. “If you’re doing regular exercise you need to replace them every six to 12 months.”
Great for traditional runners, these are built to encourage a mid-foot strike. Puma Faas 600, $140
Very light and flexible, these are cushioned for a balanced, powerful stride. Saucony Virrata, $139.95
Designed to keep your feet stable during long runs, these are hard-wearing and deceptively light.
l How your shoes feel is key, too, says Martha: “Try on a new pair of exercise shoes to see how they compare to your current ones.” If they feel markedly better, yours have probably lost their elasticity and shock-absorbing ability.
neutral
Adidas adiZero Boost, $200
supinator
If you run a lot, or pound pavements more than grass, these are ideal as they give a higher level of support and cushioning. Nike Lunarglide+ 5, $200
The cushioning system moulds itself to your foot shape, making these shoes super-comfortable for long or short runs. Brooks Glycerin 11, $249.95
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If you’re sporty pronator
These are designed to support you on cardio machines, weights workouts and studio classes. New Balance 761, $80
Tennis players, these shoes are for you! They’re built to support you in side-to-side movements. Asics Gel 510-TR, $170
Perfect for netballers, these are strong and long-lasting with a reinforced sole.
neutral
Brooks Net Pivot $139.95
treat your feet
To keep your feet in tip-top shape, stretch them at the end of the day. With bare feet, try using your toes to pick up marbles or roll your feet over a tennis ball for a makeshift massage. For a weekly treat, soak your feet in warm water and Epsom salts. Pumice off any hard skin then rub in a soothing foot cream, like The Body Shop Peppermint Intensive Foot Rescue, $22.95.
These boast a special material to make the shoe super-lightweight but also very supportive. Saucony Type A5, $159.95
Road test: With great arch support and a cushioned heel, these shoes are super comfortable. New Balance 630V2, $90
A great multipurpose shoe, these support your feet’s natural movement. Ryka Hypnotic, $179.95
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supinator
MBT Mahuta, $299, mbt.com Check out these unique shoes on the shelves. MBT shoes are ‘rock ’n’ roll’ – literally! Their curved sole makes your feet move in a rolling motion as you walk, which gives you the feeling of walking on air. They help posture, too, because you need to use your core to keep your balance. Some people who suffer from leg and back pain say their injuries have improved from wearing them, and studies have shown MBT shoes can lessen knee pain in overweight men.
