Our feet are so important to us, but often we don’t think about them unless they’re hurting. Wearing worn-out shoes or the wrong shoes can lead to pain in not only the feet but the ankles, knees and hips.

janet   There are different shoes for different activities. Having the correct shoes can make a world of difference in your workout.

   First of all, it is imperative that we get the correct size. The size of our feet can change throughout our lives with pregnancy and weight gain or loss. For instance, my feet have gone from a 7 1/2 as a teenager to now a size 6. I noticed recently that my size 6 1/2 running shoes felt looser than they should. My feet were sliding around in my shoes. After measuring my foot and trying on a variety of shoes, I found a size 6 felt best. Therefore, when shopping for shoes, keep in mind that your shoe size can change and is not set in stone. And just like clothes, you might wear a different size in different brands of shoes.

   Secondly, make sure you are buying the correct shoe. There’s a reason some shoes are labeled as walking shoes, some as running shoes and some as cross trainers. Running shoes have better cushioning and support than walkers. Running shoes are meant to support your foot as it moves forward, heel to toe. If you are doing an activity like aerobics where you do side-to-side motions, you will want cross training shoes, which support the forward movement but also the side-to-side movements. You can run in cross trainers, but if you do it regularly, I recommend buying a pair of runners. Your feet will thank you.

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There truly are important differences between walking, running and cross training shoes.

   Lastly, replacing shoes regularly is very important. If you run, you should replace your shoes every 500 miles. Even if your shoes “look new,” they can still be broken down with loss of cushioning and support. Did you know every time we run, we put 4 times our body weight in each step? We also lift our feet around 1,500 times per mile. This means a 140-pound woman puts approximately 560 pounds of force on her body with every step, 1,500 times per mile. Wearing shoes that are broke down and worn out is a recipe for pain in the feet, knees and hips.

   Finding the right shoe can be a bit overwhelming; there are so many out there! If you aren’t sure what kind of shoe or what size to buy, find a store that specializes in helping you find the perfect shoe. It’s important to know if you over-pronate (walk/run on the insides of your feet), under-pronate (walk/run on the outer edges of your feet), or are a neutral walker (walk/run from heel to toe evenly). Going to a shoe store that specializes in finding you the correct shoe for your gait can make your entire body feel better. Magro’s Family Shoes in Michigan City, The Human Race Sports in Valparaiso and Metro Run and Walk in South Bend are a few stores that can specifically help you find the perfect fit.

   Run smart!

JANET NEVILLS owns Ladies Fitness Zone in LaPorte, where she teaches Jazzercise, Pilates and Yoga. She is also a Certified Personal Trainer.