Our feet withstand incredible amounts of force during exercise, but unless they’re in pain, the feet are easily neglected.

Not all fitness buffs focus on their feet when their real fo

cus is on upping cardio endurance or making the biceps bigger. This is unfortunate, because a proper pair of shoes prevents damage to the feet that could cause chronic pain and difficulty when exercising.

Consider these four aspects of shoe selection:

Wear Pattern

If you have an old pair of running shoes hanging around, you can inspect them to learn about your personal biomechanics. (If you don’t have old shoes, an alternative is to inspect the prints you leave after walking around with wet feet.) If the old shoes are worn on the inside, near your arch, this means you pronate your feet. If they are worn on the outside, this means you under-pronate your feet. If you fit into the former, you’ll need a stability shoe with lots of medial support. If you fit into the latter—or somewhere between the two categories—neutral shoes will do the trick. High arches require neutral shoes with added cushioning.

Type

Shoe companies aren’t trying to make more money by offering multiple types of exercise shoes; running shoes really are designed for running, and cross trainers really are for—you guessed it—cross training. Running feet hit the ground in a heel-to-toe pattern, for instance; running shoes are designed with extra support where it’s needed, so the force of weight transfer from the body to the feet is properly absorbed and dispersed. Cross-training shoes are designed to provide proper foot support for gym workouts, aerobics and shorter durations of running.

Fit

Having the right shoe type means nothing if you don’t have the right fit; an improper fitting shoe will not provide the support needed. You might also have to sacrifice the exact style of shoe you want to ensure the best possible fit. When looking at a pair of shoes, try on three sizes—your regular size, one size up and one down—and don’t rush to make a purchase. Give yourself a minute or two to see if your feet feel neutral in the shoe; the feet should not roll to either side when you walk. Shoes should be snug around the middle of the feet and have one-half to three-quarters of a thumb width between your toes and the toe-end of the shoe.

Replacement

Old, worn out shoes stop giving proper foot support. Replace your workout shoes every eight to 12 months—eight if you exercise daily and 12 if you exercise less frequently. Runners can also know when to replace their shoes based on distance—a great reason for keeping a running log. Runners need new shoes every 400 to 600 miles (or 650 to 970 kilometres). Bottom line: don’t forget your feet!

Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800 or visit their web site www.karpfitness.com.