How to Choose the Right Shoes for Any Workout
In simpler times, one pair of sneakers was enough for all activities: walking, cycling, running, gardening – whatever, and shoe size. Now, it seems to be the other way around: the workout should match the shoe. Shopping for shoes can be overwhelming for newbies these days, but don’t worry: we’re here to help.
Shoes can be highly specialized, such as specially designed for cycling, running, lifting weights, or even playing sports in which you will have a side cut, like tennis. Then it gets even more detailed: if you are running, will you be on the trail or on the road? How many miles do you plan to run per week? More importantly, how cool do you want to look in your shoes? (Okay, maybe not the last one.)
Here are the most common types of athletic shoes you’ll see and when they really come in handy.
For running
Most running shoes are designed with motion control, stability and cushioning technology . In some boots, you will find extra stiffness or cushioning around the arch of the foot designed to reduce pronation or rolling inward on landing; and a softer, taller heel to presumably reduce repetitive stride injuries while running. Other shoes will have a low heel – a fancy term for how much the heel is higher than the forefoot. Basically, the lower the heel goes, the more you are encouraged to land on the forefoot. These functions are extra bells and whistles; The real test comes when you hit the road yourself.
By the way, you will enjoy running a lot more if you have the right fit, because the wrong size shoes can cause some painful and unattractive things like blisters, bruised toenails and bursitis. Most of these problems arise from shoes that are too small, narrow, or simply not fit for a person’s foot. If you can’t walk with your shoes, they may be too small.
Road running shoes
Best for: Most running shoes are designed for “road running”. Despite their name, they are great for anyone looking to run (mostly forward) on any surface.
Price range: $ 70-200.
Pros: Shoe companies have developed unusual parts and designs for all types of runners, and there is a lot of controversy about which type of shoe suits which type of runner. In general, you can base your decision on your running distance (for example, lightweight shoes are useful in endurance competitions) and running comfort (which is not the same as store comfort ).
Cons: The shoe is not suitable for any kind of lateral movement, such as soccer training, as it is assumed that you will be running mostly forward and therefore does not provide much ankle support.
Cross Country Sneakers
Good for: Running on very difficult, rocky trails. Unless you’re planning on running on really mountainous trails, regular running shoes are fine.
Price Range: $ 70-150
Pros: It’s not uncommon to see people wearing regular road shoes on the trails, but specifically designed for trails, the shoe has a thicker outsole to protect your feet from unusually sharpened rocks and jagged debris (oops!). They also include a sinking feel for added stability, a truly grippy outsole for traction – especially for loose dirt on downhill sections – and in most cases a water-resistant material.
Cons: They tend to be stiffer than road shoes and may not have the same smooth feel when running.
Cleats
Suitable for: Sports such as Football, Football, Ultimate Frisbee, Baseball, etc. If you regularly play any of these sports, we definitely recommend buying the cleats.
Price range: $ 50 – $ 350.
Pros: The boot provides excellent traction on spontaneous changes in direction and take off, which is critical in sports like soccer and football. Even among spiked shoes, each sport will have different features designed for the sport itself. For example, soccer shoes tend to have a higher upper to provide ankle stability. It is usually best to buy a cleat for your specific sport and your needs.
Cons : Nothing else can be done in them.
Racing Apartments
Suitable for: Experienced short distance runners (usually 5 or 10 km). Amateur runners, especially long distance runners, don’t need running flats.
Price Range: $ 90-150
Pros: With a streamlined design, the flat running shoe shortens the time it takes for your foot to touch the ground and push off again, which is of great importance for elite mid-distance runners. The shoe’s lightness also improves running performance. Think about it: every time your leg is pulled up, you lift less weight throughout the movement, which gets worse throughout the exercise.
Cons: This pilot study suggests that increased stress and injury from sprinting in flat racing may prolong recovery. If you want to run in them, but have never done so before, it is recommended to run slowly over them.
Bare feet
Good For: Any runner who has adapted his body to this. You will also see some people walking around the gym barefoot (a bit of an abomination) or wearing socks. Invest in them if you are willing to take the time and energy to get used to them; and keep in mind that you shouldn’t get them just because you’ve heard they are better for you – the jury has yet to be decided.
Price Range: $ 80-120
Pros: Proponents of barefoot running say that by sticking to a natural, unrestricted kick, you can strengthen your feet and the muscles around them to minimize running-related injuries.Science is divided over this , but according to physiotherapist Dr. Greg Lehman , who was an assistant professor at Canadian Memorial Chiropractic College, “The body is pretty strong and adaptable. Walk barefoot or minimally if you like, but gradually move to this very slowly; just let your body slowly adapt. ” There is a cautious skepticism here: what works and works for some people may not work for you.
Cons: Running barefoot can be very difficult to adapt at first, as running on any surface other than soft dirt and grass is not very enjoyable. Keep your mileage very low and very gradually and slowly increase the distance if you choose to walk barefoot.
Minimalistic shoes
Best For: People who want to run barefoot but still want to protect their feet from the road. Again, run in minimal shoes just because you feel like it. Personally, I’m used to running in more minimalist shoes, so I prefer them myself.
Price Range: $ 75-120
Pros: Minimalistic shoes designed for barefoot running. As a result, they are very light, with a low heel drop (typically 0 to 8 millimeters), and yet have enough cushioning to help you avoid screaming in pain when landing on sharp rocks. The outsole also tends to be very flexible so that your feet can move freely. There are some minimal “workout” shoes available to help you transition from traditional running to barefoot running.
Cons: Minimalist shoes are less durable due to their lightweight construction. Even though there is some material, you can still feel every pebble as you run and walk on them.
For workouts in the gym
If you are mainly interested in cardiovascular equipment or aerobics classes, shoes are also suitable in the gym. When it comes to lifting heavy weights, it is important to emphasize the stability of the ankles and stand firmly on the ground to allow yourself to “push off the ground” with more force under heavier loads. For this reason, it is generally best to use a flat, stiff sole.
Weightlifting shoes
Suitable For: Powerlifters, Olympic Athletes, CrossFitters, and people who take higher performance seriously and lift more weight in several types of exercise for which this shoe is primarily suited. This is not to say that they are absolutely necessary and can indeed be overkill for most gym goers. In most cases, other flats will work as well.
Price range: $ 90-200.
Pros: The weightlifting shoe has a raised heel whose main function is toincrease your ankle range of motion and keep you upright , allowing you to do things like deeper squats if you have poor ankle flexibility. In addition, they are much stiffer than most other types of shoes to keep people in a stable position, and their feet do not move at all under heavier loads. People mainly use it for squats, overhead presses, snatches , jerks , cleans , bench press (for powerlifters), and a few other exercises that will benefit from greater mobility of the ankle. Some hate them for deadlifts, while others love them. It doesn’t hurt to try it!
Cons: They are not meant to be versatile for everything you do in the gym, and their stiffness also prevents you from walking comfortably too much.
Chuck Taylors (or any flat rubber shoes)
Suitable for: lifting exercises such as deadlifts and overhead presses. You don’t have to go out of your way to buy them specifically for the gym, but if you like them for casual occasions, then that’s just a bonus!
Price range: $ 40-60.
Pros: Chuck Taylors is a popular choice in the gym for weight lifting due to its flat rubber outsole. The idea is that the closer you are to the ground, the easier it is for you to push off the ground. For the same reason, some people take off their shoes to tighten their socks (or worse, barefoot). This is ideal for exercises such as the deadlift, as part of the movement’s success is being able to “feel the ground” and move through the heels.
Cons: They can be uncomfortable for people if their feet are not used to them. (I use a couple of Chucks m’self.)
Cross trainers
Suitable for: Versatile activities such as circuit training, aerobics, walking, etc. Some people also do activities like CrossFit in them.
Price range: $ 40–100 .
Pros: Cross-training running shoes are great for versatility and are probably a great option for the average gym goer and athlete.
Cons: They’re certainly versatile, but you probably don’t want to take them on 20 mile runs unless you’re used to running long distances in them.
For cycling
If you are serious about cycling, spinning or flying up the mountains, cycling shoes are an expensive but worthwhile investment.
They are usually very stiff to offer your feet the support they need to prevent cramping. More importantly, cycling shoes, when combined with clipless pedals, give you control and constant contact with the pedal every time you push and pull out the stroke, for more efficient transmission of power and energy.
Plus, you don’t have to worry about slipping off the pedals and flying off the handles, or worse, losing control of the bike.
Cycling shoes
Suitable for: cycling and biking in the area. If you’re going to be doing a lot of road cycling or spinning, these will definitely improve comfort, feel, and performance.
Price range : $ 90-200.
Pros: Lightweight, aerodynamic and stiff cycling shoes keep your feet protected. Keep in mind that cycling shoes are designed for a tighter fit. The main difference between cycling shoes and cycling (spinning) shoes is which spikes they use. Most spinbikes use 2-bolt SPD cleats, so if you do both it is probably more convenient to have two pairs (if you don’t mind changing cleats every time).
Cons: You look a little silly, hobbling around in thorns. In any case, you do not want to travel long distances with them, as this can lead to wear on the studs. For beginners, getting used to wearing cycling shoes and pedals without clamps in large cities with high traffic can be dangerous at first, since it is difficult to “unfasten” on a dime. And you will fall. At least once. It happens to the best of us.
Mountain Bike Shoes
Suitable for: mountain biking. This is a great investment if you are going to bike a lot in nature.
Price range: $ 80-200.
Pros: Similar to rugged trail running shoes, mountain bike shoes have a traction outsole so you can walk on trails. It’s also designed to be easier to detach from the pedals in case you need to help out or fall.
Cons: Heavier and less aerodynamic – a good compromise for protecting your feet from harsh elements on the track.
For walks
Walking in comfort is serious business. You can take a short walk around the block or to the grocery store or, like Paul Bunyan, explore nature. Since your feet are likely to be in these shoes for a long time (possibly all day), comfort is your biggest concern.
Walking shoes
Best for: When you go outside and move your legs. You really can’t go wrong if you buy good, comfortable shoes that you can walk in all day.
Price range: $ 50–100.
Pros: To be fair, pretty much everything falls into this category, with the possible exception of flip flops and other extreme shoe classification. Most sneaker categories are usually great for walking as well. Heck, even Chuck Taylors can be considered a great shoe for many.
Cons: Too many shoes to choose from.
Sneakers
Best for: Walking mountain trails. However, if you’re comfortable with trail running shoes, stick with them instead of spending the extra money on another pair of shoes.
Price Range: $ 80-220
Pros: Many people use the shoe for trail running and hiking, but some shoes have the added benefit of having a mid- to high-cut upper to provide stability and ankle support. Despite their appearance, they are stable yet flexible – great for day trips.
Cons: They are designed for durability and strength, so hiking shoes are very heavy when compared to running shoes.
Hiking boots
Best For: It’s a good idea if you have poor ankle stability and are planning long walks with a heavy load.
Price range: USD 100–350.
Pros: Backpacks are heavier, have a stiffer midsole, and tend to rise above the ankles to provide solid ankle support. These boots can help maintain stability when carrying 20-50 pounds on your back.
Cons: They can be super heavy compared to other running shoes.
How to choose the best shoes for you
Obviously there are plenty of shoes to choose from, but beyond specific categories and functionality, the most important factor to consider is comfort . Greg explains:
If the shoes are comfortable, they are probably right for you. Cross training shoes, pumps, trainers, and trainers are basically the same. They don’t really change the way a person moves. They are neither extremely evil nor extremely helpful. All of them provide some protection for the foot.
If you decide to head to the shoe store, here are some helpful tips to help you figure out which is more comfortable for you:
- Check the shoes for a couple of workouts: you can never predict if a shoe will work for your activity, just by looks, recommendations, price, and so on. You should be able to ride: run, climb, play soccer or walk in them during the day. You need to take the time to practice in them to ensure a comfortable fit. Be sure to check with your store about the return policy; most shoe stores are pretty good at exchanges if they look like new. You can understand that you don’t even need them!
- Never Assume: Always go to the store for a try-on, and never assume that you are the same size for all types of shoes and brands.
- Try one shoe of the opposite sex: Shoes are usually for men or women, but it doesn’t hurt to try on men’s shoes if you are a woman, or vice versa. You will never guess, maybe it would fit your feet better!
- Try on shoes during the day: When you stand on your feet during the day, they become more flat and puffy. This is the best time to try on your shoes.
- When it comes to running shoes, choose larger: your feet are said to extend half an inch in length from running, so most people recommend increasing the size at least half the full size more than usual. Your feet are widest at your toes, so they should have enough room to wiggle. If they are pinched at the front or sides, then the shoe is not suitable.
- Wear socks: Whether thick or thin socks, be sure to wear socks that you intend to wear with your shoes.
After all, don’t worry about small details.
It is clear that there is something to think about, but more often than not the choice of shoes turns out to be more difficult than it should be. In only a few cases, specialized footwear can improve your enjoyment of an activity (such as long-distance cycling) or actually provide noticeable benefits (such as weightlifting and cycling shoes). Just remember that 90% of shoe choices are actually preference based, and the last thing you want to do is invest over $ 150 in a pair of shoes that you don’t necessarily need.
What’s more, Greg notes, “General shoe categories are appropriate for making your decisions, but just don’t force yourself to wear something uncomfortable because you’ve been told you need it.”