STEP ONE

There are two types of running shoes:

A. Sneakers that let the foot move freely through the gait cycle (neutral).

B. Sneakers that correct keep you from wobbling all over the track.

STEP TWO

Find out the shape of your foot: Wet it. Step onto a brown paper bag. Check out your footprint.

If the outer part of your foot is most visible, you have high arches

Which means: Your heel tends to hit the ground first, causing knee and lower back pain. Since you carry your weight on the outside of your foot, you need sneakers with added cushioning and shock absorption to protect your joints.

GOOD FIT: Mizuno Wave Rider ($99.95)

Which means: You require stability sneakers to keep your feet from rolling inward and causing sprains. Stability footwear lifts your arches with firm mid-soles so you maintain a more even stride. (You’ll notice a bit of material just under the arch that often looks like solid gray foam).

GOOD FIT: Asics Gel-3010 ($120)

Which means: Keep your arches in place and ward off shin splints with milder stability sneakers, which offer the support and heel control you need.

GOOD FIT: Nike Shox 2:40

INSTEP

Because sometimes you just need an expert opinion, consider meeting one.

Both Jack Rabbit Sports and The Running Company videotape your strides while you run on the treadmill, then replay the footage to admire your moves and pick out the perfect pair.

Replacing your sneakers every 300-400 miles you clock is a critical precaution–but if you weren’t wearing the right sneakers to begin with–then the new ones will just kick in the same old problems.

STEP ONE

There are two types of running shoes:

A. Sneakers that let the foot move freely through the gait cycle (neutral).

B. Sneakers that correct your bio-mechanical deficiencies (e.g. high/low arches) and keep you from wobbling all over the track.

STEP TWO

Find out the shape of your foot: Wet it. Step onto a brown paper bag. Check out your footprint.

If the outer part of your foot is most visible, you have high arches

Which means: Your heel tends to hit the ground first, causing knee and lower back pain. Since you carry your weight on the outside of your foot, you need sneakers with added cushioning and shock absorption to protect your joints.

GOOD FIT: Mizuno Wave Rider ($99.95)

Which means: You require stability sneakers to keep your feet from rolling inward and causing sprains. Stability footwear lifts your arches with firm mid-soles so you maintain a more even stride. (You’ll notice a bit of material just under the arch that often looks like solid gray foam).

GOOD FIT: Asics Gel-3010 ($120)

Which means: Keep your arches in place and ward off shin splints with milder stability sneakers, which offer the support and heel control you need.

GOOD FIT: Nike Shox 2:40

INSTEP

Because sometimes you just need an expert opinion, consider meeting one.

Both Jack Rabbit Sports and The Running Company videotape your strides while you run on the treadmill, then replay the footage to admire your moves and pick out the perfect pair.

– Liz Puzio

It’s not easy finding an excuse to zip up our cowboy boots in this town. But at Smart Workout’s Wild West dance class, you’ll kick up your spurs, bust out line moves and get away with saying, “Y’all” with Johnny Cash and Keith Urban howling in the back.

Wild West at Smart Workout, 124 E. 40th St., Suite 603, 212.61.1660, Fri., 7 p.m.

EAT

We’re getting our hands on as much Julie & Julia related activities in tribute to the legendary chef as we can. After watching a screening of the film, you’ll learn some of Julia Child’s trademark dishes like Crepes Fourrees et Flambees at The Institute of Culinary Education, where Julia Child was a frequent guest instructor, and eat dinner paired with Sancerre and Burgundy.

Institute of Culinary Education, 50 W 23rd St between Fifth and Sixth Aves (800-522-4610, iceculinary.com). 3–10pm, $115.

SHOP

It won’t stop raining, but we’re still running in it, with Zoot’s Women Ultra Ether Jacket. The Dual Nano System technology from BRISEtex protects from water and wind, without adding too heavy of a layer. On sale at SBR for $44.97 reduced from $74.95.

Chill

Because dipping is our favorite thing to do (you couldn’t tell?), we’re getting soaked in a Chocolate Delight Body Wrap ($80) whose cocoa may have a slimming effect.

Madison Spa, 422 Madison Avenue (4th floor at 48th Street), 212-758-3899

Your weekend starts here….

Put a Hip-Hop kick into your kickboxing

Chill with Juara Indonesian coffee bean scrub

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We never thought the GAP could outdo our Favorite T. But they did.

Meet the latest edition of the rotating NYC concept store, Pure Body, open now through July 22nd.

SDC investigated the temporary midtown Zen scene, which sells the recently released ultimate layering essentials line by week, and doles out freebies by weekend. We fell upon a free yoga class and walked away with a Jade mat, some Fruit Essence Water and 15% off all our new workout gear.

Now piling on fabrics may sound counter intuitive in this heat, but these lightweight cotton spandex pieces are soft, comfortable and don’t cling when you sweat. We particularly like the Pure Body Tank ($14.50) and Foldover Pant ($39.50).

Throughout the day, on July 18, round-two of gift-giving returns, when Sadie Nardini teaches four free hour-long alternative yoga classes, like Learning to Fly and Total Body Transformation. The teacher is different this week, but the goodie bags are the same. Limited to 12 participants per class, so register in advance.

If you don’t mind.

680 Fifth Avenue, Store Hours: Mon–Sat: 10a.m.–9p.m. and Sunday 11a.m.–7p.m., 212-330-8080

July 18th

10-11 a.m The Fierce Club Flow

12-1p.m. Learning to Fly

2-3p.m. The Fierce Club Flow

4-5 p.m. Total Body Transformation.

Your Perfect 7.10-7.12 Weekend

EAT

We now know how to discern the healthy chips from the tales, but can you play them right? When you finish a bag of Guiltless Gourmet chips (through September 30th), enter its code on the Web site to see if its your ticket to hundreds of prizes. Personally, we’re playing for the 4 day/3 night stay at a five-diamond Las Vegas resort, a $1,500 spa gift certificate and $1,500 in cash. http://www.guiltlessgourmetsweeps.com/entry.form

SWEAT

Bungee chord meets trampoline at the Women’s Health free one-day Are You Game? event where the mag’s reps encourage you to try new cardio options (like we do!). In addition to the experimenting with Euro Bungee, you’ll play Million Dollar Knockout, hula-hoop Pilates and get some spa treatments. July 11, Hudson River Park at Pier 46 (Charles Street and West Street), 10a.m – 5 p.m. http://origin.www.womenshealthmag.com/areyougame/

CHILL

We’re not sure how a slimming massage works, but we’re not asking questions. Dashing Diva’s citrus-based aromatherapy summer special, “Slim Diva,” comes with such a ten-minute leg and foot rub, cooling neck kneading and pedicure.

http://www.dashingdiva.com/DashingDivaStore/t-salons2.aspx, $48 through August 31.

SHOP

We posted Omala’s Bamboo Double Layer tank in our Dip Deeper section on Wednesday, before, we found out that Skinny Dippers would be treated to 25% discount off all purchases through July 13th. It’s def going in our Skinny shopping cart now. Enter the promotion code SkinnyDipOMALA at checkout. http://www.omalausa.com/

LONG WEEKENDER

SWEAT

Tickets sold out quickly for this weekend’s reopening of Lady Liberty’s crown since it was closed for safety reasons after 9/11. Reserve yours for later this month and practice the 354-step climb while on your StairMaster and volunteering to get all forgotten roof-top BBQ essentials from the kitchen. www.statuecruises.com 877- LADY-TIX (877-523-9849).

CHILL

Spa treatments at Chelsea Piers are slashed 20% through September 7th. But that’s not enough for our skinny budget. Mention SDC when you spend at least $64 (Covers a 25-minute Swedish Massage, 25-minute Customized Skin Care Experience, 55-minute Tibetan Foot Revival or 55-minute Spa Pedicure, among other pamperings) and redeem your one-week full access gym pass. The offer is on the massage table til July 31. http://www.chelseapiers.com/scspahome.htm 212.336.3780 Pier 61 23rd Street and the Hudson River

SHOP

Get new sneakers to match your hot-pink-summer-toes at Urban Athletics where Skinny Dippers get 10% off anything full priced. Ask about the training programs before you run out the door, so you can break in your new kicks as soon as you tie ‘em up. July 5-8 www.urbanathleticsnyc.com/ 2 World Financial Center 212.267.2247 and 1291 Madison Avenue 212.828.1906

EAT

Compassion Over Killing declared July National Veggie Hot Dog Month. So we’re making Sensei.com’s Bunny Dog recipe which entails eating neither bunnies nor dogs.

Ingredients:

4 lg Carrots, peeled
1/4c BBQ sauce
4 Light wheat hot dog buns
Condiments (relish, ketchup, mustard, pickles, onions, etc)

Trim carrots to 6” in length (cutting off the thin ends). Cover and microwave with 1 to 2 Tbsp of water for 3-4 minutes or until they just begin to cook. Place on a hot grill (upper rack) and baste with BBQ sauce until the veggies reach desired level of doneness. Place into a bun and lather your fave toppings.