How to Pick The Proper Athletic Shoe for Your Fitness Lifestyle

Can I just express how much I loooooooove sneakers for a moment?! 

I love all types of sneakers. Converse, old school shell toe Adidas, Nike Dunks, Puma Suede Classics...and for me, the more colorful the better! For the most part I wore sneakers for fun, not so much for their function and performance. 

But it wasn't until recent years that I learned the importance of training in the proper footwear as I took fitness more seriously. Any pro athlete knows this, but for us mere mortals there are a several things we should consider when investing in a new pair of sneakers. 

I stumbled across a great article that really breaks it down. (for the entire article you can click here) Below I've included some highlights.

"If you play a sport three or more times per week, a sport-specific shoe may be necessary. Remember that after 300 to 500 miles of running or 300 hours of aerobic activity, the cushioning material in a shoe is usually worn down and it's time to toss the shoes." (but I bet you knew that already)

Athletic shoes are grouped into categories: Running, training and walking. This includes shoes for hiking, jogging and exercise walking. For a walking shoe, look for a comfortable soft upper, good shock absorption, smooth tread, and a rocker sole design that encourages the natural roll of the foot during the walking motion. The features of a good jogging shoe include cushioning, flexibility, control and stability in the heel counter area, as well as lightness and good traction.

Running Shoes
Conventional thinking suggests that a good running shoe should have ample cushioning to absorb shock, but there are advocates for minimalist running shoes that have with almost no cushioning. No data exist to say which type of shoe is better, but if you choose a cushioned shoe, look for overall shock absorption for the foot and good heel control. Although not a cure-all, these qualities in a running shoe may help prevent shin splints, tendinitis, heel pain, stress fractures and other overuse syndromes.

Joggers should wear a shoe with more cushioning impact. Running shoes are designed to provide maximum overall shock absorption for the foot. Such a shoe should also have good heel control. Although not a cure-all, these qualities in a running/sports shoe help prevent shin splints, tendinitis, heel pain, stress fractures and other overuse syndromes.

Walking Shoes
If walking is your sport or your doctor's recommendation for cardiovascular conditioning, wear a lightweight shoe. Look for extra shock absorption in the heel of the shoe and especially under the ball of the foot (the metatarsal area). This will help reduce heel pain (plantar fasciitis and pump bumps) as well as burning and tenderness in the ball of the foot (metatarsalgia). A shoe with a slightly rounded sole or rocker bottom also helps to smoothly shift weight from the heel to the toes while decreasing the forces across the foot. Walking shoes have more rigidity in the front so you can roll off your toes rather than bend through them as you do with running shoes.

Aerobic Shoes
Shoes for aerobic conditioning should be lightweight to prevent foot fatigue and have extra shock absorption in the sole beneath the ball of the foot (metatarsal area), where the most stress occurs. If possible, work out on a carpet.


Cross Trainers
Cross-training shoes, or cross trainers, combine several of the above features so that you can participate in more than one sport. A good cross trainer should have the flexibility in the forefoot you need for running combined with the lateral control necessary for aerobics or tennis.

You do not necessarily need a different pair of shoes for every sport in which you participate. Generally, you should wear sport-specific shoes for sports you play more than three times a week. If you have worked out for some time injury-free, then stick with the particular shoe you have been wearing. There is really no reason to change.

For special problems, you may need a special shoe. A well-cushioned shoe may not be a good shoe for someone who overpronates. If your ankles turn easily, you may need to wear a shoe with a wide heel. If you have trouble with shin splints, you may need a shoe with better shock absorption.


Shoe Fit
The best designed shoes in the world will not do their job if they do not fit properly. You can avoid foot problems by finding a shoe store that employs a pedorthist or professional shoe fitter who knows about the different shapes and styles of shoes. Or you can become an informed consumer by following these guidelines:

• Don't go just by size. Have your feet measured.
• Visit the shoe store at the end of a workout when your feet are largest.
• Wear the socks you normally wear when working out.
• Fit the shoe to the largest foot.
• Make sure the shoe provides at least one thumb's breadth of space from the longest toe to the end of the toe box.
• If you have bunions or hammertoes, find a shoe with a wide toe box. You should be able to fully extend your toes when you're standing, and shoes should be comfortable from the moment you put them on. They will not stretch out.
• Women who have big or wide feet should consider buying men's or boys' shoes, which are cut wider for the same length.

Overall, you only have one set of feet. Take great care of them and select the proper shoe for your fitness lifestyle in order to avoid any potential injuries. 

Con amor y positividad,

KB

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