Certified Personal Trainer, Pilates Instructor & Nutrition Counselor, Whitney Cole is your triple-threat in the fight against fat! Exercise Physiologist, Sports Conditioning Coach & Corrective Exercise Specialist, Byron Paidoussi sculpts athletes & average joes into superheroes! Regarded as the most "innovative, motivating & results-delivering" trainers in Hollywood, Byron & Whitney have been featured in Muscle & Fitness, Shape, Fitness, InTouch & US Weekly. This husband & wife team inspires clients to exceed their fitness potential by developing customized total-body conditioning & performance nutrition plans. Clientele includes celebrities, pro athletes and Angelenos simply aiming to lose weight & tone up. For success story photos, recipes & articles: www.fitnessandfuel-la.com

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As bi-peds our feet are the only body part that consistently comes in contact with the ground. Lacing up the proper training shoes is key to getting the chiseled bod you want without injury. Like the tires on a car, ill-fitting shoes with worn out tread or internal support can result in slips and skids, as well as unneeded strain to the ankles, knees and hips.

Before you shop, consider the activities you'll engage in wearing these shoes. While a standard weight workout in a gym requires less support, running, jumping and many outdoor activities demand more. Additionally, uneven and hard surfaces like concrete and asphalt affect stabilization and more aggressively erode soles. Thus, many trail running and outdoor sport shoes are crafted with wider, more durable, deeper treads. Clearly for turf sports like soccer, football, golf, etc., seek a sport-specific cleat to keep you grounded.

While a person with normal arches can focus entirely on selecting a shoe appropriate for the activity, at least half of us have either high arches or flat feet. Both conditions affect pronation, or how the foot hits, absorbs impact and propels forward, normally rolling from the outer to the inner edge. Exercising and even basic daily activities are more painful and potentially dangerous with either condition, but are largely correctable. For substantial ankle, knee, or low back pain, see a podiatrist, get fitted for orthotic insoles and bring insoles shoe shopping. A high end fitness shoe store will typically have a specialist observe your feet and stride to help with shoe selection. But, knowing you want a DIY solution for every project, examine the soles of a worn pair of sneaks to determine the shape of your foot.

sneaker shopping

Normal. If the sole shows fairly even wear, lucky you.

Solution: Seek stability running shoes like the Asics Gel-Kayano 15 and Saucony ProGrid Stabil.

High Arch. Sole is heavily worn on the outside. You supinate, or under-pronate, minimizing inward motion and increasing risk of rolling your ankle.

Solution: Look for a shoe with more cushioning mid-sole like the New Balance 1063 and Saucony Grid Cohesion NX.

Flatfoot. Sole shows wear on the inside especially in the heel area. You over-pronate: the arch collapses with each step; thus, your ankle twists inward putting substantial strain on the knee.

Solution: Seek a motion control shoe with arch support and rear-foot stabilization. Runners will like the Brooks Adrenaline GTS 9 or New Balance 1224.

Width. Finally, regarding width, some brands do run wide or narrow. Normal and wide guys can check out Asics and New Balance. Narrow? Try Brooks or Mizunos.

Time to buy new kicks. Replace all fitness shoes when you notice less cushioning in the sole and clearly if you start to develop foot or joint pain. Generally, runners should replace shoes every 400-500 miles, more frequently if you have high arches or flat feet.

For more healthy recipes and fitness/nutrition tips, go to www.whitneymcole.com/blog.

@ 7:30am ET on April 5, 2010
Thanks for this! It has been very helpful!!

@ 3:59pm ET on April 19, 2010
Glad to help, Patty! Happy trails! - WMC

@ 3:50am ET on January 8, 2016
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@ 1:20am ET on February 16, 2017
Thanks so much guys for posting this on this topic i have bookmarked your page for more future healthy posts i am looking forward for some great article .. Lucky Patcher

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