Dr. Germaine Binns, a chiropodist, runs the Foot and Ankle Clinic where he sees a host of foot ailments from runners and walkers every year. Here are some tips from him on how to protect your feet in these activities.

[box] Wear sneakers that really fit and are comfortable. They should be about a size bigger than you normally wear to accommodate the sock and to allow your toes room to spread. If it is a wide fit check that the sole width correlates.

[box] Change your sneakers often. About once every four months is appropriate for most training levels. After this time the material looses its shock absorbency value. “It really just bottoms out,” he said.

[box] Be careful about the terrain you are running or walking on. Start out on a soft surface like grass and work your way up to hard surfaces like stone and asphalt. “As your weight decreases and your fitness level increases then you are ready to take on more,” he said.