The right shoes can make your workout more comfortable. But can they increase your muscle tone or help you burn more calories?

For health and fitness, you need at least 150 minutes a week of moderately intense aerobic activity such as brisk walking. The right fitness shoes can help you do the job while reducing your risk for injury.

But can they “tone your muscles,” “promote healthy weight loss,” and “make it easy to get in shape”? The makers of the latest “toning” shoes, such as Skechers Shape-Ups, Masai Barefoot Technology (MBT), and Reebok EasyTone, claim they can.

Toning shoes have an unstable design—either a uniquely rounded sole or rounded pods built into the front and heel of the shoes and extra cushioning. This design deliberately forces you to struggle to maintain equilibrium with each step. They’re also about 4 to 7 ounces heavier than traditional running shoes.

The payoff? Their instability will supposedly make your leg muscles work harder and, along with the added weight, up your calorie burn.

It makes sense, which may explain why toning shoes are all the rage. But a pair of studies funded by the American Council on Exercise (ACE) and carried out by University of Wisconsin–La Crosse exercise physiologists found that none of the toning shoes tested (Skechers Shape-Ups, MBT, and Reebok EasyTone) performed any differently than regular running shoes.

In the studies, 24 physically active women, ages 19 to 27, each completed a dozen exercise trials in which they walked on a treadmill for five minutes wearing each type of shoe in random order. The result? “There is simply no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories, or improve muscle strength and tone,” ACE concluded.

That may be disheartening if you’re looking for an easy way to get more from your aerobic workout. Fortunately, you have options.

Weight Your Gait
Wearing a vest weighted with up to 10 percent of your body weight adds resistance to your walking routine at your core to tone your muscles and burn more calories. To use even more energy, pump your arms or add Nordic poles. With these special poles, you’ll engage your upper body as you push off the ground for a whole-body workout.

Do Intervals
Alternate one to three minutes of running with walking. The added intensity works your muscles harder. You’ll also do more in less time. If you jog or run more than walk, you’ll need just 75 minutes a week of aerobic activity, according to the Physical Activity Guidelines for Americans.

Put In More Time
Instead of walking 150 minutes a week (about 20 minutes a day), walk longer when you have more time. Do a three-hour hike or strike out for places you’d normally reach by car.

Sole Searching What should you put on your feet? Select athletic shoes specifically designed for running or walking. Then, consider your foot type, shoe fit, stability, cushioning, arch support, and midsole durability. Make sure there’s ample room in the toe box.

Athletic shoes are complicated and often pricey, so shop at an athletic shoe store with trained help. Bringing your old shoes can help the salesperson determine which brand and model of shoe may be right for you.

To reduce the risk for injury, replace your shoes every 400 to 500 miles. Shoe cushioning may wear out before the tread, so you may need new shoes before your old ones look worn.

By Sandra Gordon, a feature writer for Vitality. For more information, visit www.acsm.org.

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