CHOOSING THE RIGHT SHOES FOR YOUR WORKOUT

Wearing the right shoes can make or break your workout. It could end in shin splints, pain, injury and frustration.

The American Podiatric Medical Association (APMA) recommends that if you participate in a specific sport or activity more than two times per week you need to wear a sport-specific shoe.

While most shoe stores have knowledgeable staff to guide you, it is still important to be ahead of the game with some basic knowledge about your feet and their specific needs.

Here are some points to keep in mind, but first, check the wear patterns on the soles of your shoes to know your running/ walking mechanics.

Pronation wear pattern is centralised to the ball of the foot and a small portion of the heel. It is the foot’s natural inward roll following the heel striking the ground. Overpronation is identified by wear patterns along the inside edge of your shoe, and is an exaggerated form of the foot’s natural inward roll. This affects the majority of runners, leaving them at risk of knee pain and injury. Overpronators need stability or motion control shoes.

Supination (also called underpronation) is marked by wear along the outer edge of your shoe. It is an outward rolling of the foot resulting in insufficient impact reduction at landing.

Types of running shoes

Neutral shoes: They can work for mild pronators, but are best for neutral runners or people who supinate (tend to roll outward). These shoes provide some shock absorption and some medial (arch-side) support.

Stability shoes: Good for runners who exhibit mild to moderate overpronation. They often include a firm “post” to reinforce the arch side of each midsole.

Motion control shoes:

Best for runners who exhibit moderate to severe overpronation, they offer features such as stiffer heels or a design built on straighter lasts to counter overpronation.

Barefoot shoes: Soles provide the bare minimum in protection from potential hazards on the ground. Many have no cushion in the heel pad and a very thin layer.

All barefoot shoes feature a “zero drop” from heel to toe. (“Drop” is the difference between the height of the heel and the height of the toe.) This encourages a mid-foot or forefoot strike. Traditional running shoes, by contrast, feature a 10–12mm drop from the heel to the toe and offer more heel cushioning.

Minimalist shoes: These feature extremely lightweight construction, little to no arch support and a heel drop of about 4–8mm to encourage a natural running motion and a midfoot strike, yet still offer cushioning.

Walking

When shopping for a new walking shoe, check the flexibility of the sole. The toe box should be able to bend and twist easily for best results. Search for shoes with breathable mesh to keep your feet cool.

Weightlifting

To lift weights effectively, a stable foot is required. Look for a shoe that provides a flat and sturdy base like a low-profile cross-trainer. Most cross-trainers work well for the average gym goer because they can be used for weight lifting, plyometric and cardiovascular endurance activities.

Group fitness classes

Studio classes are diverse and demand lateral movement, agility and stability. Look for a pair of lightweight cross-trainers with ankle and arch support. You will likely want a shoe with a wide toe box and a soft, flexible sole to grip the floor and maneuver in a variety of formats. If you attend cycling classes on a regular basis, consider a pair of cycling shoes, which provide a solid base to alleviate foot fatigue and clips to allow you to connect with the bike for a more efficient and comfortable pedal stroke.

Visit a specialty athletic store to have a professional measure your foot and watch your gait. A trained professional can recognise wear in your current shoes, watch your gait and provide recommendations. Most experts suggest replacing running shoes every 300 to 500 miles.

For those who do not log miles, replace shoes every six months if you work out most days, or every year if you exercise a couple of times per week. You can extend the life of your fitness shoes by using them only when you exercise. Purchase a casual pair of sneakers to jet around town. This will prevent wear and tear from standing or walking and allow you to look forward to lacing up for exercise.

Elaine Coronel Superio Fitness 180omanager Sharjah Ladies Club