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Running and walking are two of the easiest and most natural ways to get exercise. Every month athletic shoe companies come out with new models that have all sorts of little innovations like Freon-filled midsoles and pump-it-up tongues. Choosing a suitable athletic shoe can be much more difficult than deciding how to exercise. Choose the wrong athletic shoes and you could end up lying on the couch nursing shin splints or aching heels instead of enjoying a brisk walk or run.

Here is some advice to heed before buying new footwear:

Don’t make shoes multitask. Walking shoes are stiffer; running shoes are more flexible, with extra cushioning to handle greater impact. If you do both activities, get a pair for each one. Know your foot. Sure, we’ve all got 10 toes and two heels, but beyond that, feet come in a variety of shapes — and knowing your foot’s particular quirks is key to selecting the right pair of shoes.

Most major brands now offer a model to suit every foot type. One way to determine your foot’s shape is to just look at where your last pair of shoes shows the most wear.

If your footprint shows the entire sole of your foot with little to no curve on the inside — or if your shoes show the most wear on the inside edge — it means you’ve got low arches or flat feet. This means your feet roll inward. Flatter feet can create extra wear on the outside heel and inside forefoot. You’ll want a shoe with a motion-control feature and maximum support.

If the footprint shows only a portion of your forefoot and heel with a narrow connection between the two — or if your shoes wear out mostly on the outside edge — you have high arches. Meaning your feet roll outward. This causes wear on the outer edge of the heel and the little toe. Look for a cushioned shoe with a soft mid sole.

You have a neutral arch if your footprint has a distinct curve along the inside and your shoes wear out uniformly. Look for a “stability” shoe, which has the right mix of cushioning and support.

FEET CHANGE - measure your feet regularly.  It’s a myth that feet don’t change in adulthood. They do change and you should measure them about twice a year to be sure. Sizes also vary between brands, so go by what fits, not by what size the shoe is. Shop toward the end of the day. Feet swell over the course of the day; they also expand while you run or walk, so shoes should fit your feet when they’re at their largest.

Don’t believe in breaking in. Running and walking shoes should feel comfortable right away. Use the rule of thumb. There should be about 3/8-1/2 inch between the front of your big toe and the end of the shoe — about a thumb’s width. The heel should fit relatively tightly; your heel should not slip out when you walk. The upper part of the shoe — which goes over the top of your foot — should be snug and secure, and not too tight anywhere. One should be able to freely wiggle his or her toes.

Understand the bells and whistles. Some models of running shoes look better suited to a space mission than a run in the park, but some of those groovy-looking features actually serve a purpose. Clear inserts, filled with gel, Freon, or air, provide extra shock absorption, as do those springy-looking things. These features are especially good for people who tend to get heel pain, and not so good for people whose ankles twist easily, as shoes with extra cushioning tend to provide less traction.

Know when to replace them. The average pair of running shoes should be replaced after about 350-400 miles of use. Better yet, go by how your shoes look and feel. Once the back of the sole is worn out or the shoe feels uncomfortable or less supportive, it’s time to buy new shoes.

Don’t over- or underpay. Good-quality running and walking shoes are fairly pricey — and usually worth it. A $25 pair shoes are most likely not going to be as good as a $100 pair. But you’ll pay a premium for super-fashionable styles or those associated with a celebrity — and they won’t be any better for your feet.

Check out the amazing deals to be found this week with Famous Footwear discount codes. Get 20% off, plus 1/2 price on your second pair and free shipping!

Adidas Men’s Duramo 2

Lighten up your runs in the sleek Duramo 2 running shoe by adidas. It features a mesh upper with synthetic overlays on the side for added support, a lace-up front and a cushioned outsole that helps make each stride a comfortable one. PRICE $49.99

Remember to enter code BTS20 at checkout and that this sale will end on Sep. 12!