Given it’s the time of year when most people are the most active, exercising in the wrong footwear could land you on the couch, nursing shin splints, aching knees and heels and even a sore back or neck. Wearing proper footwear is absolutely critical for performance and protection of joints. Consider that 25% of runners require specialized athletic shoes.

When exercising, a proper diet is also a vital component to any fitness program. Consider incorporating protein rich Hummus from Summer Fresh before or after you hit the pavement in those new shoes in order to fuel your body with a clean and nutritious food source!

Here are some guidelines to follow when buying athletic footwear

1 - Shoes shouldn’t multi-task. Walking shoes are stiffer than running shoes, which have more cushioning for impact. Walking and running shoes are designed for forward movement. Cross trainers are more suitable for aerobic classes as they provide greater ankle stability for lateral movement as well as cushioning for impact.

Whether you are a walker or a runner, be sure to fuel your journey with a Summer Fresh Snack n go! in THREE delicious flavours including Original, Garlic and Red Pepper Hummus.

2 - Know your feet. Feet come in a variety of shapes and sizes. Look at the wear patterns on the soles of previously worn shoes. You can also do a “wet test” by stepping in water and then standing on brown paper and then tracing your foot. If your footprint shows the entire sole with little or no curve on the inside this means you have flat feet or low arches and the tendency for overpronation (feet roll inward). Overpronation can create extra wear on the outside heal and inside forefoot. You will need a shoe with motion control features. Motion control shoes are the most rigid, durable, control oriented and limit overpronation. Motion control shoes should also be the choice of those who wear orthotics.

Just like your feet, your appetite can come in many shapes and sizes! Sometimes you just want a little snack, or you might want something more. Summer Fresh has a variety of dips, spreads, hummus or salads to suit any set of taste buds!

If your footprint shows a portion of the forefoot and heel with a narrow connection between the two, your shoes will wear out mostly on the outside edge and the little toe. This means your arches are high and your feet roll outward (supinate). A cushioned shoe with a soft mid sole is required for this foot type. If you have a neutral arch and your shoes wear out uniformly then a stability shoe is required. A stability shoe combines the proper combination of durability, cushioning and support. Trail shoes offer the best traction, stability and durability. These are best for running or walking off road.

Consider being evaluated for orthotics if you have chronic knee, hip or foot pain. If your feet pronate or supinate, orthotics will keep your feet in a neutral position and reduce stress on your joints. Ask your doctor or Chiropodist about orthotics. If you already have orthotics make sure you take them when trying on new shoes.

3 - Measure your feet frequently. If you are very active your feet should be measured at least twice a year.

4 - Buy for the best fit not the brand. Athletic shoes should be wide enough in the forefoot and snug enough in the heel. There should be no pressure points. If the shoe isn’t comfortable when you put it on, it doesn’t fit properly. There is no breaking in period. Try on several models and styles.

5 - In general a woman’s foot is wider in the heel and narrower in the forefoot. Women also have wider hip to knee ratios than men. A wider pelvis and greater knee angles make women more vulnerable to increased stress on the knee and more prone to knee pain. Many women also roll their feet inward (pronate) when exercising. This pronation along with the increased angle of hip to knee can cause patellar-tracking problems for women. Specific athletic shoes for women decrease the tendency to pronate which can alleviate patellar tracking problems.

6 - Shop for shoes in the afternoon when feet are the largest. Feet can increase up to ˝ size during exercise. Take a break from shopping for shoes and pop into your favourite grocery store for a healthy snack! Reach for Lemon Dill Hummus from Summer Fresh! This is a refreshingly tasty hummus that is perfect to pair with pre cut baby carrots or whole grain flatbreads!

7 - Make sure you bring the socks you will wear during exercise when trying on footwear.

8 - Visit a specialty store for the right shoe for the right activity. The staff should be knowledgeable on running and walking shoe styles and foot types. Bring old footwear for them to examine as well.

9 - Don’t be in a hurry. Finding the proper footwear takes time. Your feet and body will thank you for it! Finding footwear can be a challenge, and must fit to your personal specifications. Summer Fresh can cater to your flavour specifications by offering a wide variety of pre packaged salad bowls, grain salads, dips and hummus products, all which are perfect for meals at home, a BBQ, party or simple snack! Many Summer Fresh products are Kosher, Vegetarian, Gluten Free or approved by the Heart & Stroke Foundation of Canada as a healthy snack choice.

10 - Running, walking and cross training shoes should be replaced every 500 miles or once a year.

Just as athletic footwear comes in many varieties of styles, colours and sizes, Summerfresh Salads and Dips are available in many different varieties and sizes. After purchasing that new pair of athletic shoes, stop by your local grocery store and pick up a tasty Summerfresh product from the deli section.