No, it’s not just a marketing trick to get you to buy more! “If you close your eyes and envision what your foot is doing during your workouts, it’s wildly different based on whatever that exercise is,” Janet Hamilton, C.S.C.S., an exercise physiologist with Running Strong in Atlanta, tells SELF. “The optimal shoe is going to support whatever is happening at the foot during that specific activity.” After all, if you think about it, during the vast majority of exercises, your foot is the only thing that actually makes contact with the ground. And in those exercises—whether you’re pounding the pavement or doing box jumps—how fast you run or how high you jump is a product of the forces your feet put into the floor.
So, yeah, your shoes matter. (Shopaholics, rejoice!) Here, we break down why certain types of shoes are better for different fitness lovers’ needs. Plus, if you’re trying to save cash, where you might be able to cut corners.
Your feet need a combination of cushioning and stability when you run to help you avoid injury.
If you’re going to hand over your credit card for any type of specialized shoe, this where to do it, especially if you’re running more than a few miles at a time or if you have a history of any foot pains or lower-body injuries while running, Leigh-Ann Plack, D.P.T., a physical therapist at the Hospital for Special Surgery in New York City, tells SELF. That’s because running shoes tend to go heavy on both support and cushioning—which is critical for correcting injury-related issues such as overpronation (rolling your foot inward when you land) and reducing the amount of impact on your joints.
What’s more, from a pure performance standpoint, running shoes are made to most effectively help you keep all of your momentum heading forward toward the finish line. “Your shoe has to be able to transition from being a shock absorber as you land on the heel to becoming a stable source as you drive through your forefoot into the next stride,” says Hamilton. “If you don’t have that shock absorption at the heel, you can increase your risk of stress-related overuse injuries. But if you don’t have that firm foundation in the forefoot, you are pushing off a squishy surface. It’s like running on soft sand.” This lack of stability can increase the risk of a rolled ankle or similar injury. To find the best fit for your feet and individual running pattern, visit a specialty running store in your area like Fleet Feet Sports or JackRabbit—ideally one that will video and analyze your gait while you try out different shoe options on the treadmill. Experts generally recommend different types of running shoes depending on your stride. Getting a fitting is also important because the mold of the shoe is different for every brand, and often from one model to another. While you might be able to get away with some minor fit issues when you’re just walking around, a slipping heel or too-tight forefoot can mean blisters or even black toenails when you’re really putting in the miles.
Cross-training shoes are sufficient for most gym activities.
If you’re not having it with the whole buy-all-the-shoes thing—and you’re just as into cardio machines as you are dumbbells and group fitness classes—this is the most important shoe for you to have, Albert Matheny, M.S., R.D., C.S.C.S., a trainer with SoHo Strength Lab in New York City, tells SELF. “Cross-trainers try to be a little bit of everything. They give you some stability to move forward and backward and side to side, and while they aren’t as squishy as a running shoe, meaning you can lift in them, they aren’t so rigid that you can’t run in them,” he says. If you know a certain brand of shoe feels the most comfortable for you, hit up a store like Nike, Under Armour, or Adidas. Otherwise, more general sporting and shoe stores such as DICK’S and Foot Locker are good for trying on and comparing as many brands and styles as possible.
But if you’re lifting heavy weights, weight lifting shoes can make a huge difference by improving balance and stability.
Cross-training shoes can get the job done for most women in the weight room, but if you’re really interested in going heavy, or taking on Olympic lifts such as the clean and jerk or snatch—or really anything involving a squat and lifting heavy weight—it’s worth considering weight lifting shoes, explains Matheny. Weight lifting shoes are designed to be very stable, keep you as close to the floor as possible, and help you transfer absolutely all of your muscle force through the ground. “Think about it like wearing heels. If you’re high off the floor, you’re going to be less stable,” he says. “Meanwhile, if you are wearing squishy running shoes when you squat, all of that padding is absorbing some of the forces you are trying to put into the ground to raise the bar.” To make sure that you can put the max amount of force into the floor, weight lifting shoes are built with hard, flat soles that usually flare out a bit at the bottom for a wider base of support.
Of course, if you’re not into forking over the money (weight lifting shoes can easily cost $200 or more), and your gym is cool with barefoot lifting, you can always try lifting sans shoes (I know it sounds gross, but I do it myself) or opting for less expensive FiveFingers shoes. “The benefit here is that you get even more proprioception,” or solid sense of where your body is positioned, Plack says. “You have a ton of different receptors in your feet that give your brain input on where your body is in space and what muscles you do and don’t need to activate to maintain proper form.” Many people find they feel more grounded and stable lifting barefoot. (Lifting in socks is also OK as long as your lifting surface has some grip so that you don’t slip.) The one benefit of weight lifting shoes that you just can’t get out of barefoot lifting, though, is squat depth. Most weight lifting shoes are designed so that the heel is slightly higher than the toes. By keeping the foot in a semi-pointed position, you afford your legs a wider range of motion, allowing you to go deeper into squats while keeping your torso upright. While popular brands such as Nike, Reebok, and Adidas all make weight lifting shoes, many brick-and-mortar locations don’t keep them in stock. So you may need to order them online. Rogue Fitness has a huge selection of brands and styles.
Studio shoes and wraps probably aren’t necessary but can make workouts like barre more comfortable.
Depending on your favorite type of exercise class, you’ve got a lot of options here. And while, at least in most yoga, pilates, and barre classes, going barefoot is many exercisers’ choice, if you have trouble with your feet slipping, studio shoes and wraps might be worth investing in—they’re textured to help you better grip the floor and stay stable. However, since they also have smooth spots, generally on the balls of the feet, they allow you to easily pivot, Matheny says. The big difference between studio shoes and wraps is that while the former tend to have at least a little bit of padding, wraps don’t provide any real sock absorption, he says. In fact, they typically leave the toes exposed, which helps you further “dig” your feet into the floor. However, studio shoes are engineered with a lot of side-to-side stability in mind, which is a major plus for those with weak ankles or who need a little extra support in their pliés. Most big shoe brands, including New Balance, Nike, Adidas, and Under Armour make studio shoes, wraps, or both. Go with whatever brand and style feels the most comfortable to you.
Source: SELF