Choosing the Right Shoe for Any Type of Exercise

CHOOSING THE RIGHT SHOE FOR ANY TYPE OF EXERCISE When scanning the sneaker aisle, we shouldn't pick just one pair of kicks for every situation. Whether heading to the track, trail, or squat rack, the type of shoe we strap on matters. We've broken down all the different options for those feet to help you figure out how to boost performance and reduce the risk of injuries. Take a look and lace 'em up for some real happy feet. Running Stability Most popular type of running shoe. Structural features reduce overpronation (the foot's inward roll after striking the ground). Motion Control Stiffer heel and more support in the arch. Designed for runners with low arches or severe overpronation. GOOD FOR: People going on training runs with different types of arches Cushion .... and foot strikes Provides shock absorption. Minimal arch side support. GOOD People who mildly pronate FOR: BAREFOOT Forces runner to land on the ball of the foot, encouraging a more natural foot strike. Theorized to help avoid injury by minimizing impact peaks and increasing foot strength, but remains very controversial. TRAIL Outsoles with some serious tread patterns to provide extra stability. Stiff sole helps shield feet from rocks and roots. People who have run consistently with minimal shoes and are running on soft, safe surfaces GOOD FOR: GOOD FOR: Off-road or trail running MINIMAL RACING FLATS Allows the foot to move naturally while still providing protection. Has little to no arch support which helps runners strike midfoot. Lightweight-racing shoes used for shorter distance races. Generate shorter contact time on the ground. Small or no heel lift. People who are transitioning into barefoot running Experienced runners who are GOOD FOR: GOOD FOR: racing shorter distances Cycling CASUAL RIDING Hybrid Cycling Soles are compatible with clipless pedal systems, even though they look just like sandals! GOOD Short, causal rides and beginner cyclists FOR: Light Hiking Shoe For a casual ride (>5 miles), a cycling-specific shoe isn't necessary, and people should stick to something that's comfortable and cushions the foot. GOOD Short casual rides FOR: ROAD CYCLING MOUNTAIN BIKING SPINNING Lightweight shoes with very stiff soles to make powerful pedaling easier. Do not provide traction since they are not designed for walking. Moderately stiff sole for pedaling. Provide traction for walking on trails. Durable and breathable with hard soles to help feet stay securely on the pedals. Minimize strain to the balls of the feet. GOOD Biking off the FOR: beaten bath More experienced GOOD FOR: cycli road racing GOOD Indoor cycling/ FOR: Spinning classes who Weightlifting BAREFOOT If the gym allows it, some prefer to go bare to help strengthen muscles and stabilize the body. MINIMAL Roughly the same benefits as going barefoot without the sanitation issues. People who have spent time breaking them in GOOD People who are comfortable FOR: GOOD doing bodyweight exercises FOR: around the house without shoes and can safely add weight CHUCK TAYLORS Flat sole and sturdy side construction. High-top style is good for providing extra ankle support. SLIPPERS Thin, usually with a rubber or leather sole. Less slippery than socks. GOOD Power and FOR: dead lifters INDOOR SOCCER SHOE Extremely flat. Flexible rubber outsoles to provide traction. OLYMPIC WEIGHTLIFTING Have a raised heel to make it easier to achieve a deeper squat while keeping the chest up and hips forward during lifts. GOOD Olympic-style weightlifting FOR: Field & Court Sports CLEATS Metal or plastic spikes on the bottom to provide traction and allow for fast acceleration, stopping, cuts, and turns. Plastic : Metal Preferred for baseball Most common in football Hybrid Field Sport Interchangeable cleats that allow for versatile adjustments to changing turf conditions. and golf to dig into the dirt or grass. and soccer - can be worn on most surfaces without wearing down the spike. GOOD Field sports FOR: GOOD Field sports GOOD FOR: Sports played on turf FOR: COURT SPORTS VOLLEYBALL Lightweight, low-cut ankle, with a thin and firm rubber sole. Usually white-soled to avoid scuffing up the court. Rubber sole for traction. Designed for side-to-side movement. More padding in the front to protect the foot while jumping. BASKETBALL Shock-absorbing midsole and non-marking outsole. Provide comfort, ankle support, and traction, allowing players to make quick, sharp movements. GOOD Tennis, badminton, FOR: and squash players GOOD Volleyball GOOD FOR: FOR: Ballers Hiking SANDALS LIGHT HIKING HIKING Breathable. Fewer pressure points on feet (can reduce blistering). Low-cut with flexible Mid- or high-cut on midsoles. the ankle. Day or weekend trips with light backpacks GOOD Casual day hikes FOR: Hikes on GOOD FOR: GOD FOR: well-maintained trails BACKPACKING Designed to carry loads of varying weights on multiday trips. Durable and more supportive with stiffer midsoles. GOOD FOR: Longer excursions with heavier loads : MOUNTAINEERING Hefty boots with stiff midsoles. Extended trips carrying heavy GOOD FOR: loads on various terrains, and even glacier travel Socks obing the cheapes in the sock aisle, take note: acrylic or synthetic blends might be better bets since they hold their shape, stay dry, are comfortable, and even repel odor (win!). Consider purchasing specific socks for certain sports and conditions to best fit your needs, too. Before otion So how do I find my perfect shoe, you ask? Where to Shop: Skip the department store and go to stores that specialize in the type of sport you need the shoe for. How it Fits: Make sure your shoe size and arch is measured and the person helping you in the store knows exactly what it's intended for (running, hiking, cycling, etc.). Tell them your price range and how long you want the shoe to last, too. Be Prepared: Make sure you bring the socks you intend on wearing with the shoe! 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