When considering where, when, how you’ll workout, do not forget an important component, your shoes. That's right: your sports shoes are just as important if not the most important gear when exercising. For some of us, the shoes must be the same color as the rest of the outfit; for others it doesn’t matter what color they are as long as they have a little sole left after wearing them for three years.
Which Shoe?
Because your shoes assist with base support , stability and balance, inexpensive gym shoes are generally not sufficient for working out. Also, different shoes are better suited to different exercises.
- If your main focus in the gym (or at home) is overall conditioning through resistance training, you can probably use shoes designed for basketball, running, aerobics or cross-training. However, if you participate in specific activities, you’ll want to invest in shoes designed for that activity.
- When doing aerobic activities such as classes or tapes, you’ll want to invest in a good pair of aerobics shoes. These are designed to support the feet and absorb the impact this activity generates, thus minimizing the shock absorbed by the joints and body.
- A good cross-training shoe will be your best bet if you enjoy strength training and aerobic activities such as step, kick-boxing, treadmill or outdoor running, plyometric or agility drills. Cross-training shoes are generally lightweight while offering a good amount of foot and ankle support during running jumping and lateral movements.
- Body builders have a few options when selecting shoes. Their main concerns are usually slippage and ankle support while lifting heavy weight. There are specific shoes designed for bodybuilders, but some prefer construction boots or basketball shoes. Both of these options provide sufficient support.
- If you participate in various modalities of conditioning if would be wise to wear the appropriate shoe for each activity.
When Do You Need New Shoes?
If you are not sure when to replace your shoes, follow these guidelines:
- Running shoes should be replaced after about 500 miles.
- Workout shoes should be replaced between 5 to 7months, depending on how hard you are on them.
- Aerobic shoes should be replaced every 100 to 120 hours of use. You can, however, purchase and rotate two pairs of shoes, extending their life and allowing each to air out and dry out before wearing them again.
Jock Socks
Selecting socks for your workout is just as important as selecting shoes. If socks are too thick, thin, tight or loose, they can cause friction, creating problems such as blisters. Other problems created by wearing the wrong socks include odors and fungus. Socks should be cotton to absorb perspiration. Micro-fiber socks that wisk away moisture are also an option if your feet sweat a lot. There are padded socks for walking and aerobic activities as well.
Insoles
And finally, you may want to consider an inner soles for your shoes. The two main reasons for purchasing insoles are arch support and comfort. Some people have high arches and require additional support. If you are on your feet for long periods of time, the extra padding offered by insole can provide additional cushion, reducing back and foot pain.
“Trust only movement. Life happens at the level of events, not of words. Trust movement.” -Alfred Adler-
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