I want to begin this column by emphatically stating: whatever makes you comfortable is what you should be wearing to work out. If you’re completely happy with your shoes… this is not the column for you. Every body is different, everyone has different standards for what makes them comfortable or uncomfortable. Find the shoes that work for you and stick with them!

But if you’re instead finding that your feet are hurting, or you’re dreading putting your shoes on to work out, let’s chat.

Virginia Woolf wrote that, “One cannot think well, love well, sleep well, if one has not dined well.” I would like to assert, “One cannot move well, lift well, run well, if one has not been shoe-d well.” Finding shoes that both fit your workout and your feet is a unique, personal challenge, as you must consider anatomy, preference, and movement type.

There are three main types of shoes designed for movement: walking shoes, running shoes, and training shoes. 

If you’re exclusively a walker or runner, it will behoove you (see what I did there?) to find shoes specifically designed for that purpose. These shoes are designed to support your body through repetitive strides and impact. If you do a combination of walking and running, err toward running shoes over walking. Believe me—when you find a pair of running or walking shoes that suit your body, you will notice a difference both in how you move and how your feet and legs feel at the end of an excursion. 

For both walking and running, there are generally two types of shoes: road and trail. Road-running shoes are more flexible and have less grippy soles as they’re designed for use on concrete and smoother surfaces. Trail shoes offer more support and protection for rough terrain, protecting your feet from sharp rocks, uneven terrain, and offering more grip on loose or unsettled surfaces. 

If you’re one of those “do a little bit of everything” gym-goers, training or cross-training shoes will be your best bet. Training shoes offer more stability than running shoes, generally giving you more direct feedback from the ground, allowing you to focus on your form as you move through your workout. 

Note: If you plan on walking/running more than two to three miles in one session, but also want to strength train, I recommend bringing both a pair of trainers and a pair of runners to the gym. Training shoes are functional for running, but aren’t optimal (personally, I don’t like running anything over half a mile in mine). Do your body a favor and make both parts of your workout as comfortable as possible, even if it requires carrying an extra pair around with you. 

Some things to pay attention to as you’re shopping:

Always bring or wear the type of socks you wear to work out when you’re trying on shoes. It’s a little shocking how different shoes can feel in dress socks or nylons than with athletic socks!

Don’t be shy about trying out some movement in the shoes while trying them on. The Nike store has seen me do many lunges, planks, and some enthusiastic jogging in place while trying on shoes. Really notice how they feel as you move. When you bend your toes in a lunge, does the shoe correctly crease across your foot or does it pinch? How does the insole feel on your arch? Can you spread out your toes in the toe-box? 

Learn what type of arch you have. An easy way to test this is by stepping in some water, then stepping firmly on a piece of paper—if you can see most of your footprint, you have a low arch; if there’s a gap or a very thin line of water between the ball and heel of your foot, you have a high arch. Finding insoles and a fit that suits your arch shape will help both comfort and long-term support for your feet. 

The general rule of thumb for athletic shoes is that there should be a thumb’s distance between the end of your big toe and the end of the toe-box. That generally means that your athletic shoes will be a half to whole size larger than your street shoes. If you’re one of those people who’s stuck on the fact that your feet are a certain size, you may need to adjust your expectations.

On a related note, always make sure you can spread your toes in the toe-box. One of the leading causes of foot injuries or damage is constriction of the ball of your foot. A wider toe-box will allow your foot to naturally spread out and protect your nerves and ligaments, allowing them to function as healthily as possible.

Style! Finding a shoe that makes you happy to look at and wear is important to help you get to the gym or out on that walk or run; finding a shoe that makes your body feel good even at the end of that workout (or two hundred workouts later) is also key. Finding the balance between those two desires is imperative. I admit I have a “cute” pair of shoes for my shorter, “may Instagram this” walks and ugly—but outrageously comfortable and supportive—running shoes for my serious training. Find the balance that works for you, but “feels good” should trump “looks good” every time.

If this sounds overwhelming, I recommend getting fitted at an athletic shoe store, like Fleet Feet. An experienced outfitter can assess your gait and needs to find a shoe that works for your body. 

Your feet (and by extension, your ankles, knees, hips, and back) are the foundation of your body. Make sure you’re taking care of them when you’re at the gym or on a walk or run by choosing shoes that best support you in all your movement choices.