Making sure the shoe fits

Buy new shoes

The key to keeping off the injury list is to replace your shoes regularly. "Every kilometer, your foot hits the ground almost a 1000 times," says John Reeves, a buyer for the Running Room in Alberta. Picking the right shoe not only prevents injury, but a comfortable shoe ensures you get the most out of your workout. You should replace your walking or running shoes after you've logged about 800 km.

Walk on

A good walking shoe should be comfortable, flexible, well-cushioned and supportive. "Fitness walkers who want to pick up the pace require specific flex needs and should generally look for more lightweight models," says Reeves. If you're exploring uneven terrain or hiking, look for shoes with deeper tread patterns and more durable rubber.

Run for it

Running shoes are designed for forward motion and cushion the impact of running, says Reeves. Generally, there are three types: motion-control, stability or neutral. Place your shoes side-by-side on a flat surface. If the shoes tilt in toward the middle, it means you most likely need more stability. If they tilt to the outside, you may have a high arch, so look for a shoe with good shock absorption.

Buying Tips

Bring an old pair of shoes on your shoe shopping trip so that the salesperson can assess your running style and see where you need support. Since feet swell when running, shoes should be about half a size bigger than your regular size. Before you buy, try on two or three pairs and then stand, walk around, and run in each shoe to see how it performs.

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