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Athletic Shoes: Ultimate Guide

The Ultimate Guide to Athletic Shoes

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How to Choose the Right Athletic Shoes

Knowing how to pick the right shoe for your athletic activity is often a challenge. Use this athletic shoes buying guide to determine what type of shoe your workout requires.

How to Measure Shoe Size

With so many types of athletic shoes to choose from, it's best to start by measuring your foot. Choosing the right size and width matters to ensure you can hike, run or play sports with ease.

The easiest way to determine your sneaker size is to have it sized by a professional, but you can also measure your foot yourself. Here's how:

  • Trace an outline of your bare foot on a piece of paper. Measure both feet to ensure they're the same size.
  • Use a ruler to measure the longest and widest parts of your feet.
  • Take measurements in inches and centimeters for referencing various shoe-size charts.
  • If one foot is larger than the other, use the measurements of the larger size.
With walking and running shoes, toe box room is key. This part of the shoe covers your toes and if it's sized too small it will restrict your foot muscles. Aim for a thumb's width of space between your longest toe and the front of the shoe.

Types of Athletic Shoes

From sleek racing flats to burly hiking boots, there are plenty of options for what to wear to keep your feet comfortable during activity. First, we're covering the difference between road running, trail running, hiking and walking shoes to help you pick the best ones for your terrain. We'll also dive into specifics for weightlifting, cross training and court shoes.

Road Running Shoes

The best road running shoes for you depend on the distance you're running and your running style (pronation vs. supination). Your jogging shoes should fit comfortably out of the box and not require a long break-in time to provide the support and cushioning your feet need. This guide will help determine your foot type and running style to find your best road running shoes.

Stability Shoes

If your foot rotates excessively in or out (overpronation and supination), get a motion control or stability shoe with supportive posts that guide it back into alignment. This can increase comfort in your running stride and reduce knee pain.

Neutral Running Shoes

Neutral running shoes are for those with a neutral gait—meaning little to no pronation or supination. These shoes have minimal motion control since your foot stays naturally aligned.

Minimalist Shoes

Do you love to feel the road beneath your feet? Minimalist running shoes mimic your natural gait and have little to no cushioning. (Note: This can cause pain for some runners.)

Cushioned Shoes

For a plush, comfier ride, cushioned shoes have thick midsole padding for underfoot comfort and shock reduction—a great choice for injury-prone runners.

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Trail Running Shoes

When choosing running shoes for the trail, you'll want ones with built-in protection that's stable on uneven surfaces. The best trail running shoes have sturdy soles, burly lugs for gripping unstable terrain and underfoot rock plates to protect your feet. Use them on dirt paths, trails and mountains.

Hiking Shoes

Look for hiking boots or hiking shoes designed to protect your feet and ankles while gripping the trail. Choose shoes where your heel stays locked in but there is ample room in the toe box. Break them in with short hikes at first, gradually increasing the distance as they get more comfortable.

Which is Better: Hiking Shoes or Hiking Boots?

Hiking shoes and hiking boots are built for different foot types, terrain and distances. Low-cut hiking shoes fit like sneakers but have better tread and a heavier, stiffer design. They're ideal for moderate hikes or anywhere you aren't carrying a large pack.

Higher-cut hiking boots come up over the ankle and are sturdier and heavier. They're great for people with weak ankles or who are injury-prone, or for carrying packs exceeding 35 pounds.

Do You Need Waterproof Hiking Shoes?

If you plan to hike in the rain or through water, waterproof hiking shoes or hiking sandals are a great option. Waterproof hiking shoes have a waterproof membrane, a durable water repellent coating and are made with weather-resistant fabrics that keep water out. Hiking sandals won't protect you from rocks or debris, but some hikers love the feeling of their toes being free.

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Walking Shoes

Whether you walk for fitness or just need an everyday shoe, a dedicated walking shoe can increase your comfort. Designed with plenty of cushioning and flexible soles, the best walking shoes allow your foot to easily roll from heel to toe.

Best Walking Shoes for Flat Feet

If you stand straight while barefoot and your arches touch the floor, you have flat feet. Support them with a pair of walking shoes that cup the heel, offer arch support and have ample toe box space.

Best Walking Shoes for High Arches

Support high arches by wearing shoes with a rigid shank (meaning they're not very flexible), ample ankle padding, a roomy toe box and a cushioned footbed that prevents arch collapse.

Best Walking Shoes for Overpronation

If your foot rolls inward as you move and your arch collapses when your foot hits the ground, you're an overpronator. The best walking shoes for overpronators are ones that support your arch and cushion your foot.

Weightlifting Shoes

Many people think any shoe is fine for lifting weights, but a specific weightlifting shoe can protect you from injury and help you lift even more weight. Whether you're a Cross Fitter or an avid weightlifter, the right shoes make all the difference.

Weightlifting Shoes vs. CrossFit Shoes

The best weightlifting shoes have a raised heel that allows you to squat deeply and activate your muscles to send the bar upward. They're minimally cushioned but very stable to protect your joints and ankles. Do-it-all crosstraining shoes are for any workout combing cardio and weightlifting, providing stability for lifts and flexibility for jumps and sprints.

Court Shoes

Whether you're playing tennis, basketball or volleyball, sport-specific shoes are designed to support your foot during play. This means more lateral support for the side-to-side motion of tennis and more forward motion support for basketball.

Tennis Shoes

Tennis shoes are a bit heavier than running shoes with better lateral support on the inside and outside of the shoe, providing more support than a running shoe and allowing you to pivot easily.

Basketball Shoes vs. Volleyball Shoes

While volleyball shoes and basketball shoes look similar, they have different underlying features. Volleyball shoes provide lateral stability whereas basketball shoes are designed primarily for forward motion.

Cross Training Shoes

Looking for a shoe that does it all? Cross trainers are designed for multidirectional movement and have a flatter, more flexible sole than running shoes. Cross-training shoes are great for a wide variety of activities, be it aerobics, kickboxing, spinning or sports like basketball and volleyball. The best cross-training shoes can be used for virtually any fitness activity besides running (for that, you'll want a running-specific shoe).

Whether you're shopping for your first Boston Marathon running shoe or seeking a pair fit for lifting weights or walking the neighborhood, we hope this buying guide helps you select the best athletic shoes for your adventurous pursuits.

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