Doc help? What type of shoes to exercise in?

Hey guys!

Just like having that perfect pair of heels for any occasion, it is vital to have the perfect pair of shoes for exercising. Dependent on your activity, the demands and strains on your feet will be different. You will need to pick the perfect shoe for your activity to optimize support, increase comfort, and minimize damage.

Can you just have one pair of exercises shoes and do it all? The short answer is no. If you stick to only one type of exercise, such as trail hiking, you can get away with one great pair. However, most of us love to mix it up from cardio, lifting, and sports.

Our feet need different kinds of support dependent on that activity. Most sports activities demand firm ankle support and shock absorption. On the other hand, minimalist shoes are ideal for weightlifting to strengthen the muscles in your feet.

Below we will break down our top five favorite exercises styles and the type of shoes that will help your feet the most. No matter what the advice below, no advice is more important than finding a shoe that fits properly.

High Intensity Cardio and Cross Training

High-intensity workouts and cross training are usually designed with small weights or simple weight-bearing exercises. Although, many of these exercises involve jumping and lunging.

With this in mind, the muscles of your feet are challenged to balance your body and your core is activated.

The ideal shoe for this exercise is a cross trainer. A cross trainer is exactly that. It allows you to move from activity to activity with one pair of shoes. These shoes allow you to move with a good amount of flexibility.

Not every cross trainer on the market is perfect. Some are built with too much cushioning and a tall sole. Both these features can lead to ankle injuries.

All in all, a low to neutral arch will help protect you from an ankle injury. A shallow sole is also ideal since you will jump and move around while you exercise.

Sports

High intensity sports like basketball, volleyball, and soccer demand a shoe that can keep up. All these supports involve sprints, jumps, cutting, and sometimes collisions with other players.

The ankles are the part of the body at the greatest risk when playing these supports. In fact, the knee is a very close second.

Basketball sneakers are best as high tops. The high-top structure gives as much support to the ankle as possible. A minimalist design for the sole is optimal. Basketball shoes have the tough task of balancing cushioning for comfort and stability to your foot and ankle.

For any sport, shock absorption and comfort are a tremendous concern. It is tough to keep up with your workout regimen if your feet are screaming at the end of every game and practice.

Finally, the sole should have a gradient from the heel to the forefoot. They designed this not only for mobility but also for shock absorption to your heels.

Running

Running is tough on the feet, especially if you run on concrete or asphalt. Even the bounce of a treadmill causes some serious wear. The best running shoes have thick soles. This is to protect the bottom of your feet as well as to add some shock absorption. Now, it may sound counterintuitive, but you will want the shoe to be as light as possible.

How can I have a thick sole and a lightweight shoe? It is a little bit of a balancing act by shoe designers, but it can be done. New materials and rubbers are being manufactured to make up the best shoe. With running, you will want some mild arch support, but you could get away with a neutral arch if you desire.

A sole with a heel to toe gradient will help propel you forward. Our feet naturally bend and spring as we run, and so a flexible shoe will be important.

Trail Hiking

Hiking is a wonderful activity that can even be tailored for the whole family. You can experience the great outdoors while exercising. It makes the exercise easy and so enjoyable.

This kind of workout has a whole different list of demands compared to the other activities already mentioned. First off, you will want a shoe that is waterproof. There is no way to confirm the state of the trails as you go. Mud and puddles are almost expected along the way. Nothing will damage your feet quicker than walking in wet shoes.

The land is assuredly uneven. This feature is one thing that makes hiking such a great workout, but your ankles are at risk. Pick a hiking shoe that has mid to high top. Doing this will give your ankle the greatest support.

As shown above, you cannot predict the land or conditions of the trail. A shoe with an adequate sole is mandatory.

Finally, you will want to find a hiking shoe with moderate arch support. A neutral arch will just not do here.

Weightlifting

Weightlifting is an exercise that does not add stress and strain to the body by jumping or running. No cushion is needed for shock absorption. In fact, a minimalist sole is the preferred sole. 

Some weightlifters even prefer to lift barefoot. The idea is with less sole supporting your foot, you will engage not only the muscles in your feet for balance, but even your core will activate better.

If you are primarily focusing on cardio and weightlifting, the cross trainers mentioned above can do the trick for both. Cross trainers check off enough of the boxes with flexibility that you should be all set.

While it may feel like you are cluttering your closet, owning the right pair of shoes for the situation is very important. Every activity puts strain on your foot in different ways and the proper shoe will help prevent injury and support your body for comfort.

Using our guide, you can make smart shopping decisions. Give your feet exactly what they need and get out there and get moving!

Hope this helps!

XOXOXO 

Dr. Eva