Gone are the days when one pair of sneakers did the job. Make sure your feet are properly supported for all of your different activities.By Ylva Van Burren

Whether you start a walking program or a fitness class, it is important to wear the right shoes. Athletic footwear today is designed specifically for different activities, and wearing the proper shoes enhances performance and helps prevent injuries, says Dr. Joseph Stern, a podiatrist in Vancouver. "If you're going to jog, wear a jogging shoe. If you're going to play tennis, wear a tennis shoe," says Dr. Stern.

Wearing jogging shoes to play tennis, for example, puts you at risk for a twisted ankle — joggers are a higher shoe compared to tennis shoes, which have a flatter lower profile with a flat bottom, says Dr. Stern. "Conversely, if you jog in tennis shoes, the pounding could lead to injuries such as shin splints, knee pain and pain in the ball of the foot or heel."

Your foot hits the ground 1,000 times a kilometre at about three times your weight when you are running, says John Reeves, footwear buyer for The Running Room in Edmonton. The impact travels up your legs and can affect knees, hips and even your back. "If you're not wearing a shoe with proper support or cushioning, you'll probably end up with nagging injuries."
Reeves also points out that wearing the right shoes may even help you stick with a fitness program rather than quit — because you're comfortable and not likely slowed down by discomfort and injuries.

How do you choose shoes? All the experts recommend shopping for athletic footwear at a specialty shoe store. "They carry the widest assortment of brands and styles," says Dr. Stern. "Also, sales people understand features in the shoes, as well as how to fit your bio-mechanical needs." Below is our expert guide to buying athletic shoes for running, fitness walking, aerobics classes and court sports.

Even children need a proper athletic shoe for gym class, says Dr. Stern — and it's most important that they not wear athletic-style footwear with flat soles and thin linings (with no support) when they're doing sports. Athletic shoes for kids should have good cushioning, support and protection with ample forefoot width and toe-box room. The counter at the back of the shoe should be firm and there should be minimal up and down slip. Keep an eye on size and fit, too: on average, four- to eight-year-olds grow out of their shoes every six months; nine- to 12-year-olds take six months to a year.

Walking Shoes: Look for a fairly lightweight shoe with a smooth tread and a "rocker" sole design that encourages the natural roll of the foot. The New Balance 758 has centre cushioning and a beveled heel to support walking motion. Retails for about $120.

Running Shoes: Look for overall cushioning and flexibility, lightness and good traction. Also, ask a shoe expert to determine whether you pronate (your foot strikes on the outside of the heel and rolls inward excessively), supinate (feet roll to the outside) or have a neutral foot strike. Features in shoes (i.e. motion control and cushion¬ing) are designed to provide specific support. The Mizuno Wave Rider 9 features built-in cushioning for the neutral foot with high arch. Retails for about $139.
Court Shoes: Look for linear stability as well as good support and cushioning for all the lateral movements on the court. High-tops provide additional ankle support and stability. Adidas Barricade is for tennis and has beefed up stability in the forefoot and heel areas. Retails for about $169.

Cross trainers: These versatile shoes have replaced aerobic shoes in the gym because they work for different activities including step class, the weight room and even jogging on a treadmill. The shoes should be fairly light to prevent legs from tiring. The Brooks Maximus XT3 provides built-in cushioning in the heel and forefoot. A diagonal roll bar provides stability. Retails for about $129.