Anger and frustration laced the voice of a colleague when she moaned about her recent attempt to buy a pair of workout shoes.

She doesn't know much about sports shoes and, according to her, neither do the staff at the stores she has visited.

That's a pity, because an ill-fitting pair of shoes can ruin your workout or run.

Here are five tips on how to make sure you get your hands on - er, should that be feet into? - a great fitting pair of shoes.

1. CHECK YOUR SIZE

When was the last time you measured your feet? Yes, our feet stop growing in our late teens but they do change over time. As you get older, your ligaments lose their firmness and, therefore, don't hold your bones in place so tautly. This, to use podiatrist speak, makes your feet 'collapse'.

This means your feet could spread out a little more, requiring you to move up a size or half a size. A fresh sizing will give you the exact length and width of your feet.

2. TOE TIP

With your heel sitting flush against the back of the shoe, press down on the toe area - there should be a thumb's width between the end of your longest toe and the tip of the shoe.

Don't worry about the Goofy effect. That extra 1 to 1.5cm will make sure your toe doesn't hit the front of the shoe every time you take a stride. Say bye to pain and unsightly blackened toe-nails.

3. WIDE BERTH

This is where you have to put function over fashion. Wear both shoes and walk around, wriggle your toes about inside them and test the fit. If it fits too snugly in the forefoot area (between the toes and the arch), it's not the best pair for you. Ditto if you feel like you are sliding around in there.

The shoes may look great, feel light as a feather and even suit your budget, but steer clear of them. You've got to find a pair that cradles your feet perfectly.

The problem is, that's easier said than done. A check with the major sports shoe brands revealed that only one, New Balance, has models that come in differing widths. Others, like adidas, Nike and Asics, have certain models that are cut for slim feet and others that suit broader feet. Reebok says all its shoes are of a uniform cut.

So try different models and brands to get the best fit.

4. USE, DON'T ABUSE

Buy a shoe that suits your foot and your type of usage.

If you plan to do high-impact exercises like running, kick-boxing or a high-intensity cardio class, get one that provides adequate cushioning. That yoga shoe you're eyeing may look oh-so-cute. But use it for anything other than chanting 'om' and contorting yourself into a pretzel and its thin sole and minimal cushioning will murder your ankles and knees.

Similarly, don't use your running shoes if you play tennis. The cut, fit and tread pattern on the soles of the former are all geared to make you move forward. Racket sports, on the other hand, involve a lot of lateral movement and sudden twists and turns. Do that in a running shoe and you will not only lack mobility, but you could also end up twisting your ankle.

5. ARCH ENEMY

If you have flat feet or an usually high arch, ask for shoes that are cut for those problems. The former have very little padding in the arch area, while the latter come with extra padding.

If you have feet that pronate or supinate (collapse more than normal to either side as you take a stride), ask for a shoe that has stability control. That involves the sides being a little stiffer than normal to minimise the sideways motion of the feet.

That should be enough information to help put your best foot forward. Now, where's that latte my colleague promised me for this column?

This article was first published in Urban, The Straits Times on Mar 27, 2008.