Weekly Tips for Your Peak Fitness and Wellness

This Week's Tip: Become Sneaker Savvy

Proper footwear can do more than put some serious spring in your step; wearing the right sneakers can prevent things like shin splints or the dreaded plantar fasciitis, which could sideline you before you even get started. In fact, there are two main causes for nearly every overuse injury suffered by beginner exercisers: doing too much too soon, and wearing sneakers that are too old.

You should change your sneakers every 300 to 500 miles that you walk or train in them. Errands count, too, so the distance adds up quickly--anywhere from 4 to 9 months (buying new ones every 6 months is a good rule of thumb). Don’t think your sneaks are in good shape if they look like they are either; shoes are made so well now that you won’t recognize wear and tear, not to mention the material still breaks down on its own even if you let them sit in their box without ever lacing them up!

Unless you play tennis a lot and need the lateral support of a tennis shoe, most exercisers who walk, run, strength train, and play the occasional sport can comfortably wear running shoes. Choosing the right shoes takes a trained eye; it’s not just about how cushiony they feel or what’s on sale. You’re best bet is to go to a specialty running store and talk to a sales rep. (Note: This is not your basic Foot Locker in the mall.) These folks are trained in foot mechanics and will look at how you pronate--how your foot rolls from heel to forefoot as you walk or run--as well as the amount of arch in your foot. Once you find a pair that fits you like a dream, you’ll wonder how you went so long without them! Plus, sneaks no longer require a “break-in” period, so you can take them for a test drive as soon as you get home from the store. Happy shopping!