Put Your Best Foot Forward

When you work out, your feet can take a pounding. That's why it's so critical that you have the proper footwear for the job. Follow these tips to find your best fit:

Shop at the right time: Your feet swell throughout the day, so shop for shoes when they're at their largest; either at the end of the day or after a workout.

Bring your socks: To get a proper fit, bring along a pair of the kind of socks you plan to wear while working out. They can differ significantly in thickness from nylons and trouser socks.

Ask for help: Don't hesitate to ask for help with sizing, choosing the best fit, and finding accessories like socks and inserts. Chances are you'll find the most knowledgeable salespeople at specialty shoe stores that focus on athletic gear. Stores that sell running shoes, such as New Balance, will have staff who can correctly fit you in walking or running shoes.

Match your workout: While cross-training shoes can work for a wide range of activities, if you focus on one particular activity — whether it's walking, biking, running, aerobics, or a court sport like tennis or basketball — it's probably best to get a shoe made specifically for that purpose.

Go for comfort now: Forget the idea that your shoes will stretch out or become broken in over time. Choose a pair that feels great the minute you put them on. Plan to try on several brands and styles.

Check the fit: Pay attention to how the shoes fit. They shouldn't pinch, rub, be too loose or too snug on the sides, or slide forward or backward as you move. When you walk, your heel shouldn't slip out of the shoe.

Build in wiggle room: There should be roughly a half inch of space — about the width of your thumb — between your big toe and the tip of the shoe. You should be able to wiggle all of your toes.

Move around: Don't be afraid to walk, run, and jump your way around the store. Using your shoes is the best way to check for comfort, support, and fit.

Pay the price: While you don't have to get the most expensive shoe, don't skimp on quality. Good athletic shoes are designed to provide you with the proper support and cushioning — greatly reducing your risk of injury. Expect to pay between $70 and $120.

Replace your shoes regularly: Regardless of the quality of your shoes, they will take a beating if you use them frequently, and the most important part of the shoe — the support — will begin to break down. Expect to replace shoes every six to nine months.

If you haven't treated yourself to a comfortable, supportive pair of workout shoes yet, go shopping this week. Your feet will thank you.