I’m sorry to say, but being attracted to the cutest sneakers ever is NOT how to choose good exercise shoes. And looking only at the price tag isn’t going to get you the best workout shoes, either. But choosing the right shoes for your body and your activity is absolutely worth the effort.

The truth is, we become more injury prone as we age. One of the best ways to protect our body during exercise is to use proper equipment. The most basic workout equipment for most activities—water sports notably excepted—is quality footwear.

This post contains affiliate links. Purchasing via these links gives me a small commission at no cost to you. Please see my privacy policy for more information.

Why can’t I just wear my old athletic shoes?

Quality exercise shoes – just like sports bras—should never see a birthday. If you exercise more than three times a week, your shoes will likely start to break down after about six months. This degradation of materials means the shoes aren’t offering you the benefits they are designed to deliver.

Injury risk from old shoes is real. See this?

That’s my left leg sporting KT tape because I developed peroneal tendonitis after running an 18 mile training run in old shoes. That single run in old shoes led to an injury that left me sidelined for months. Even worse, the bodywork and physical therapy to rehab my leg cost far more than a new pair of shoes.

So instead of just wearing whatever old shoes you have or choosing new ones based on looks (or price), use the following guidelines to get the right shoes for your foot, your body, and your favorite activity.

Before you choose new exercise shoes, know these three things about your feet:

– Feet expand when exercising (so leave room—both in the toe box and in the width). If your shoes fit snugly when trying them on right out of the box, they’re likely too small.

– Your arch matters! If you have high arches, you’re likely to want a cushioned shoe. If you have low arches, a stability shoe will suit your body better. Not sure whether you have a high or low arch? Take a look at your footprint next time you step out of the shower. If the middle of the foot is nearly as wide as the top of the foot, you have a low arch. Conversely, if there is only a small band of footprint visible in the midfoot, you have a high arch.

–Numbness is not normal. Although foot numbness during recreational exercise is a commonly reported experience, it is not normal. Your feet are trying to tell you something! Most likely, it is that the shoes you are wearing are either tied too tightly to too small. Try lacing your shoes differently to see if that brings you relief. If that doesn’t work, you need a different model of shoe.

 

How to choose good exercise shoes starts with knowing what activity you do

 

Think about how your body moves during different activities. If you are running or walking, you are moving forward. You want a shoe that allows your lower leg, ankle, and foot to stay aligned in that forward direction. You are likely to have pressure points at different times during your stride in both the heel and the ball of the foot.

This gait pattern is very different from basketball or tennis, where lateral (side-to-side) motion is common. For those court sports, wearing a shoe with lateral stabilizers is essential. The lateral stabilization features of court shoes protect your ankle to keep it from rolling as you move sideways.

 

Choosing an athletic shoe that suits your activity is essential to injury prevention

 

Running Shoes have more cushioning in the sole to absorb the impact from landing on each step. You want to look for more cushioning in the forefoot of the shoes, as proper running form has runners landing on the ball of the foot each step. Again, knowing your arch type will give you a good starting point for choosing whether a cushioned shoe or a stability shoe is right for you.

Stability Running Shoe

Cushioned Running Shoe 

Did you know that runners choose different shoes whether they are running a 5K or a marathon? (Let’s not even get into trail running shoes, as that’s another discussion entirely!) The reason there are different types of running shoes has to do with the basic function of shoes—they are protecting your feet and cushioning your joints. The longer you run, the more cushion you need. But cushion is heavy. And if you’re running a short, fast race you may opt to sacrifice that extra bit of cushion for lighter shoes like racing flats.

A quality Walking Shoe offers more heel support because walkers tend to be heavier heel strikers than runners. This means the shoe is ready to absorb the impact of the heel hitting the pavement. You want to look for a comfortable, cushioned shoe if you will be walking on sidewalks, roadways, or paved paths. Concrete is hard on the joints!

Walking Shoe

 

Hiking Shoes differ from walking shoes because their soles are designed for rugged terrain. They are generally a bit less flexible than walking shoes and offer a deeper or more varied tread on the bottom. Hiking shoes tend to have a deeper heel cup, so that the shoe comes up to (and sometimes over) the ankle. Keep in mind whether or not waterproofing is a beneficial feature you would like in your hiking shoes.

Hiking Shoe

 

Court Shoes are rubber soled shoes designed to minimize slipping on gym floors. Good for recreational volleyball, basketball, netball, pickleball, and racquetball, these shoes are generally lightweight. The heel of the shoe rides up higher than running or walking shoes to offer a bit more stability for the ankle as demanded by lateral movements.

Court Shoes

Cross-Trainers are good if you are a gym goer who likes to mix up your workouts, a cross-trainer may be your best bet for choosing an exercise shoe. You can wear these shoes for walking on the treadmill, running a mile or two, playing a pickup basketball game, or dancing your way through an aerobics class. They won’t offer the precision design of specialty shoes. But a well-designed pair of cross trainers is a good option for the casual exerciser who wants to invest in only one pair of shoes.

Cross Trainers

Minimalist shoes are one of the latest trends in athletic footwear. Wondering what minimalist footwear is? According to the Journal of Foot and Ankle research: “Footwear providing minimal interference with the natural movement of the foot due to its high flexibility, low heel to toe drop, weight and stack height, and the absence of motion control and stability devices.” That means we’re not just talking about those funny looking toe-shoes.

A minimalist style of shoe is an option only for a serious athlete. The study data about the pros and cons of barefoot running indicate there could be some meaningful benefits in running shoeless (or minimal). If you opt to give minimal footwear a try, I urge you to make the transition as slowly as possible.  You can read about my experience trying barefoot running here.

Minimalist shoe

 

 

Two easy ways to know you’re buying the right workout shoes for you

 

Now that you know how to choose good exercise shoes, you’re ready—how to you get the RIGHT shoe for you. It is always advisable to go to a specialty sports store for a proper shoe fitting. The store employees are often true shoe geeks who know a lot about each model of shoe they carry. This expertise is valuable.

If you don’t have a local specialty shoe store, use what you have learned here to start your exercise shoe search. I recommend using the online tool Shoe Dog to help you sort through the hundreds of options. I have used Shoe Dog myself numerous times in the last 15 years. It is remarkably reliable at matching you, your body, and your activity preferences with the perfect pair of shoes.

 

One more thing for after you choose good exercise shoes

 

If you want your awesome new workout shoes to last, make sure you’re wearing them only when exercising. Remember the investment you made researching for the perfect pair and then buying them? Help them last longer by not wearing them to the grocery store, your kid’s soccer practice, or even walking around Disney on your next family vacation.

Want a great pair of walk-around-town shoes that are cute and support your feet? Allbirds are awesome. They’ve got some fashion flair but are also the most comfortable pair of shoes I’ve ever owned.

 

Treat your feet right, and you’ll have many happy workouts in the perfect pair of shoes!