Haven't replaced your shoes since Jane Fonda was the hottest thing in fitness? Do you choose shoes based on whether they match your outfit and jeans(hey I'm guilty of that too!)? Those retro Reeboks or cool Nike's may be hot, inexpensive, and cool, but wearing old shoes or inappropriate shoes to exercise makes your workout less effective and more likely to cause injuries. If you're serious about achieving those fitness goals your workout shoes are just as important as your workouts, your diet, and your sleep habits. The workout shoe guide shows you how to find out what shoes you need, how to get fitted, and more.

What Workout Shoes To Buy
Your primary activity should determine the type of shoe you need. If you're a group-ex or fitness dvd goddess who likes aerobics, step, kickboxing, and other high impact workouts, you need a shoe that's going to support high impact activity along with a lot of lateral movement. Look for an aerobics shoe with great forefoot cushioning, good shock absorption and stability. If you're a strength training and cardio equipment lover, who occasionally tries other activities like walking, or court sports, you need a good crosstrainer that is lightweight, durable, and offers moderate cushioning and stability. If you're an athletic girl who likes running, jumping, bootcamps, athletic training, or working with a trainer, you need a cushiony running shoe that supports explosive plyometric movements, heavy pounding, and stop-start activity. If you enjoy walking, hiking, biking, and other outdoor activites a hybrid walking shoe with excellent roll through and ankle support is your best option. For some awesome choices, check out the top 5 shoes to try.

How Often To Replace Workout Shoes
The best way to extend the life of your shoes is to rotate through several pairs. If you use your workout shoes 4-5 days a week and rotate between 2 or 3 pair of shoes you can expect to replace shoes every 7 months. If you use the same pair daily you need to replace them every 4-5 months depending on how rough you are on you shoes. Remember that tread is often not the best indicator of how worn your shoes are. You also need to consider the mileage and hours you put on them. Crosstrainers and aerobics shoes should be replaced every 100 hours, running shoes every 400-500 miles, and walking shoes every 500 miles.

Getting Fitted with Great Workout Shoes
With so many shoes available it's difficult to find one that feels just right but you can narrow it down to a couple if you have your foot strike analyzed. Go to a specialty running store where you can have it done for free. Yes, the shoes there will be more expensive but you don't have to buy them there. You will be asked to walk or run barefoot on a treadmill for a few minutes while your feet are video taped. The sales person will then play back the video and you will see exactly what your foot is doing every time you strike the ground. You will also be measured for your correct size, width, and to see how flexible your feet are. This all determines how much motion control and cusioning you need.

Insoles for Workout Shoes
Ever taken the insole out of a new pair of shoes? It's a nicely coverd piece of cardboard that offers no support or cushioning. Most people think that insoles are just another way for sales people to pad their sale but in reality they do extend the life of your shoe and they offer extra support if you have high arches or stand on your feet a lot. There are many types but most fall into two categories soft arch supports and orthotic type insoles (non-prescribed). If you have foot issues go with the orthotic type. If you just need extra support go with soft ones.

Socks to Boost Fitness Shoe Productivity
Get the wrong ones and you'll experience blisters, friction burns, athletes foot, and stinky feet. Not everyone can justify the cost of specialty socks with some pairs starting at $12. For those into general fitness cotton blends will do. For high sweat activities like running and aerobics cool max or acrylic socks are the best. If you hike and walk long distances a padded sock or wool blend will boost performance and prevent problems.

Tone your legs, give your feet a workout, and reduce back pain with the FitFlop WalkStar (Women's) - Red
This cool flip flop is stylish and comfortable and has "a uniquely built multi-density midsole that activates muscles to help tone your thighs, your calves and your glutes. According to a study done at the University of Salford in Manchester, UK, the Fit Flop wearer's gait is very similar to that of a barefoot walker, but the added cushion provided by the EVA midsole helps reduce joint strain and absorb shock".