HUNTINGTON -- Though the human body can absorb an enormous amount of punishment when running at local trails or parks, picking the right running shoe can help runners and walkers avoid serious injuries, according to an expert.

Robert Smith, owner of Robert's Running and Walking Shop on 4th Avenue in Huntington, said there are a number a steps someone goes through when he or she enters his shop for shoes. The steps, Smith said, allows his staff to properly fit shoes to an individual's foot and avoid serious injuries.

When purchasing running shoes, whether an avid runner or an exercise walker, Smith said these are the steps they should follow.

What is your level of activity?

Typically, Smith said, people starting to exercise recreationally do not need expensive running shoes. With the variety of shoes available, Smith said runners and walkers should purchase environment-specific shoes (trail, road or track) in order to ensure a good fit for a certain type of exercise.

Though he carries a number of shoes for walking, Smith said most of his customers choose running shoes because of the fit, comfort and protection.

What type of foot do you have?

Smith said it's extremely important for consumers to determine what types of feet they have. Foot shape, shape and size of the heel bone and the length and width of a foot should be taken into consideration when purchasing running shoes, Smith said.

A bad fit can lead to hip, knee and foot problems. At his shop, Smith takes these measurements and places the foot type into one of four categories. A fitting at the Huntington shop takes between 20 and 30 minutes.

"You always hear people saying 'You have to break them in.' That's completely ridiculous," Smith said. "If you're in the right category, you should go with a shoe you don't even notice."

How do they feel?

"After trying on shoes, we encourage our customers to jump out the front door and try them out," Smith said. "And if the weather's bad, they run inside on the treadmill."

Customers at Robert's Running and Walking Shop are able to run in two different pairs of shoes as the same time to determine which shoe is the best. Trying the shoes out, he said, is the only way to find the shoe that's best for you.

AP Video