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Whether you exercise sporadically or you're a fitness fanatic, there's one piece of equipment that can dramatically affect your performance and enjoyment of an activity: your shoes.
Finding the right pair of athletic shoes can enhance your workout, prevent injury and alleviate existing problems with bones and joints, said Amy Rathje, health and fitness director at the Grand Island YMCA.
When choosing a shoe, there are two goals shoppers should keep in mind: finding the right type of shoe for the activity, and finding the right size and features for your foot.
Shoes should provide the proper cushioning, support and flexibility for both your body type and your activity type.
If you participate in a certain athletic activity on a regular basis, such as running, basketball or tennis, you should consider purchasing a shoe specific to that sport, Rathje said.
For example, running shoes are designed for forward motion, while tennis shoes and basketball shoes accommodate side-to-side movements, she said.
However, some people can get by playing basketball in running shoes without any problem, Rathje said.
Those experiencing pain in their knees, shins, feet or back may need new shoes instead of a medical intervention, she said.
Running shoes should be replaced every 400 miles, said Matt Hageman, manager of Trade Home Shoes in Conestoga Mall. Depending on the intensity and frequency of the activity, other athletic shoes should be replaced every six to nine months, or as soon as the sole and cushioning begins to wear down.
Getting the right fit is as important as finding the right type of shoe.
Because your feet can grow as you age, you should have them measured at least once per year, Hageman said. Many people have one foot that is larger than the other, and they should purchase shoes to fit the bigger foot.
Feet can grow as you age, so even if you're an adult, you should have your feet measured at least once per year, he said.
Quality athletic shoes are typically made with a person's weight and foot arch shape in mind. Properly trained salespeople can tell what type of shoe you need by the wear patterns on your old shoes, Hageman said.
Those whose feet roll in or out as they work out should look for shoes that provide the right level of stability. People who have normal arches typically don't need stability shoes and should look for the a shoe with neutral cushioning and medium arch support.
If you don't know what kind of foot you have or have trouble choosing a shoe, seek out a store that can provide customer service and advice, Hageman said.
Feel free to test your shoes out in the store or at home before purchasing them to make sure they feel right. For shoes that aren't all-leather, there isn't always a "break-in" time, Hageman said.
Finally, you should avoid purchasing shoes simply because of what they cost or what they look like, Rathje and Hageman said.
Popular athletic brands won't necessarily provide the best shoe for you, and "fashion sneakers" in many cases are not appropriate for athletic activity, Rathje said. Most of the time, you get what you pay for with athletic shoes, and you should expect to spend anywhere from $60 to $120 for each pair.
"Making sure it's a good, quality shoe is what people need to take into consideration," Rathje said.
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