How to choose the right shoes for fitness? Not only your training results, but also your health depend on your shoes. Let's figure out what shoes you need to wear in order to train effectively and not lose your health.
The first thing we pay attention to is sneaker material. Give preference only quality shoes made from quality materials. Otherwise, you are guaranteed to get calluses and chafed fingers. And these are far from the worst consequences of incorrectly selected shoes.
Good cushioning (air cushions) is important in sports shoes. The correct sole significantly reduces the load on the foot, which ensures safe movements. There should be a circle on the toe of the sole of a fitness shoe that makes it easy to perform rotational exercises (turns around its axis). There are special sneakers in which the sole bends in all directions, reliably supporting the foot.
But for strength exercises such a sole can cause loss of balance, so It is advisable to give preference to shoes with thick soles. Fitness sneakers should have a multi-layer sole, which not only reduces the load on the foot, but also lasts long enough. If you suffer from flat feet, then wear shoes with orthopedic insoles.
Lacing should not interfere with normal blood circulation. Choose shoes with loop lacing, which does not overtighten the foot and securely fastens the sneakers on the feet.
In models for running and walking, the backs are low and quite rigid, equipped with an inflated cushion along the upper edge, which prevents chafing of the ankle. Aerobics shoes are taller than running shoes. It secures the ankle joints well, which helps avoid dislocations. In addition, these sneakers have additional shock absorbers in the toe section.
Good double insoles, one of which is set-in, will provide foot ventilation. The right shoes for fitness Very light And breathable.
Designs for men and women are created taking into account their anatomy, so buying sneakers of the opposite gender is unacceptable. The best time to purchase fitness shoes is in the evening. At this time of day, our legs tend to get tired and a little swollen. This way you can protect yourself from buying too much tight shoes. This is very good advice!
Choosing shoes for fitness is a very serious and responsible task. You need to buy it only in specialized stores. Sneakers for fitness should be comfortable and not squeeze your feet and toes. Only then will playing sports bring you pleasure and good results.
One well-known chain sporting goods store has very funny price tags. For example, “running shoes, 30 minutes, twice a week.” What happens if the distance is increased? Will they fall apart?
Seriously, every type of training load requires a different shoe, and it's not so much about brands and trends, but about the way the foot is supported, the rigidity of the sole and the materials used. And price tags indicating running times simply hint that the shoes are not for a marathon.
What kind of fitness shoes do we need?
IN modern world brand awareness matters little. Professionals know that it takes no more time to wear out sneakers from a well-known brand than from a little-known one. Another thing is that fitness shoes should not be slippers and moccasins, but this is obvious.
In general, it all depends on what we are doing:
How to choose running shoes
For a beginner, any running shoe that fits well will do. They must have:
- shock-absorbing inserts in the heel area, and the middle of the arch of the foot. Several technologies are used today. The voids are filled with a special gel and air chambers are made in them. Sometimes the shock absorber is something like a spring made of synthetic materials. This type of running shoe has become very popular in recent years, but it’s worth remembering that this is more suitable for long-distance runs. If you are practicing sports, it is better to take shoes with gel, it better protects against impact load, which in this case is high;
- ventilation. Gore-Tex or other materials are often used for insulation, and simple mesh inserts to allow the leg to “breathe”. It is worth noting that in rainy weather the mesh can be coated with a water-repellent spray, and your feet will not get wet, so you should not be afraid of running shoes with inserts;
- suitable sole texture. Before you buy any women's running shoes with suitable functionality, you should consider where you will be running. If shoes are purchased for training on a simulator, you should pay attention to plastic foam materials. “Springy” soles work a little worse; they sometimes slip. Universal sneakers for CrossFit and sprints are almost completely unsuitable for track running. If training takes place in a forested park and the terrain is not smooth, you should buy running shoes for running, hiking, or running in the forest in the fall and spring. They are distinguished by a more aggressive “jagged” relief. You can run on a track or stadium in almost any shoe. But for asphalt, the notorious “springs” and moderation in choosing a distance are better;
- comfortable last. Professionals choose sneakers based on the type of foot placement. Amateurs can get by with a simple fitting. Shoes should fit the foot, but not be too tight. The heel should not dig in, and the toes should lie relatively freely in the sock.
The golden rule for choosing fitness sneakers is: “Try on shoes after a hard day on your feet, or after a workout. The foot will swell a little, and you will be able to buy something more suitable than if you tried it on under normal conditions.”
How to choose winter sneakers
Before purchasing winter sneakers, you need to decide what they are for. Those who run usually buy two pairs of shoes for the winter:
If for some reason you want to buy sports shoes for walking, you should pay attention to sneakers, not trekking boots. They are less slippery and warmer. It is winter sneakers that may be too light for walking for several hours with a stroller, for example.
Are women's sneakers different from men's?
There is an opinion that you can wear sneakers for a teenage boy, as long as the size fits. In fact, women's running shoes cushion slightly differently. For girls, the center of gravity is closer to the heel, so the cut of the shoe is slightly different. Men's sneakers can only be worn by very thin and short ladies, and this is not necessary. Most manufacturers duplicate the highest quality models in both women's and men's versions.
Do you need special sneakers for the gym?
Not everyone should think that it’s not worth buying sneakers for the gym; running shoes will do, too. First of all, decide what you do in the gym.
If by exercise we mean some simple gymnastics with dumbbells and movements while sitting and lying down in exercise machines, indeed, the shoes can be almost anything. But shock-absorbing inserts such as cushions under the heels should be avoided.
You should not wear so-called weight loss sneakers to the gym. These are specialized fitness shoes, the sole of which is made like an unstable platform. Hemispheres with air under the heel should, according to the manufacturer, contribute to greater work of the muscles of the legs and core. In the gym, these shoes only get in the way, creating unnecessary instability and the risk of injury.
Fitness sneakers are not a forever purchase. For an amateur who runs/exercises 3-4 times a week, replacing them every six months or a little more often is justified. So new shoes- not a fashionable fad, but a way to stay healthy and train without injury.
If you just go to the gym, run a little, do isolation exercises on machines, and don't lift barbells or dumbbells heavier than 5 kilograms, you don't need special strength training shoes. Comfortable shoes for fitness programs will be sufficient.
If you decide to seriously engage in powerlifting, weightlifting, bodybuilding, extreme strength training, or perform complex multi-joint exercises with heavy weights, you should take a more serious approach to choosing shoes.
Features of sneakers
- Rigid and firm sole. During strength exercises, your feet should be firmly planted on the ground and your feet should be pressed firmly into the floor. This allows you to fully use the muscles of the hips and buttocks. When you wear running shoes, the shock-absorbing sole absorbs energy, prevents your weight from being distributed evenly across your feet, and reduces knee stability.
- Tight fit to the foot. Running shoes should provide good support. The leg should not dangle in them. If the sneakers are too tight or tight, this will disrupt the distribution of weight in your feet and reduce your performance.
- Good grip. The sole should not slide - this can lead to injury.
There are several options for running shoes for strength sports. Choose depending on your needs.
Types of sneakers
Weightlifters
Weightlifting shoes are special shoes for weightlifting with a hard sole and a wooden or plastic heel with a height of 12 to 20 millimeters. These shoes provide reliable support, and the raised heel position makes it easier to perform a deep squat.
Weightlifters are recommended to be purchased by those who work with heavy weights or often perform weightlifting exercises: snatch, clean and jerk, squats with a barbell overhead.
In addition, barbells help improve your squatting technique. Study Kinematic changes using weightlifting shoes on barbell back squat. showed that barbells, compared to running shoes, helped correct forward lean during the barbell squat and also increased activation of the knee extensor muscles.
A well-known and expensive model of weightlifting shoes is the Adidas AdiPower with a molded polymer sole, a leather upper and an additional strap for reliable fixation of the foot. These barbells are very light and hard, providing excellent stability during exercise.
The quality of the Nike Romaleos weightlifting shoes is just as good. They are heavier and bulkier, provide excellent stability, which is especially important when lifting heavy weights, and have a wider last.
If you want a more flexible barbell, consider the Inov-8 Fastlift 335. These barbells are lightweight and comfortable with a flexible front.
Minimalist sneakers
These are very flexible sneakers with thin soles that will make you feel as comfortable as you can get in a shoe.
Such models ensure that the legs are as stable as possible and the feet are in full contact with the ground during the exercise. One study Influence of the Foot-floor Interface on Squatting Performance. found that minimalist running shoes provided a more stable base during squats than mixed training running shoes.
Also, sneakers without cushioning and a raised heel help strengthen your feet. One study Effect of increased mechanical stimuli on foot muscles functional capacity. showed that minimalist running shoes increased strength and hypertrophy of the foot muscles.
The most famous minimalist sneakers are the Vibram Five Fingers, which cannot be confused with anything else due to their unusual appearance - the division of the toe into five fingers. Vibram has a wide range of models, so choose options with minimal cushioning.
Good example minimalist shoes - thin Nike Free Hyperfeel sneakers. Designed for running, they have a very thin and flexible sole, and light cushioning is provided not by gel or foam, but by a special insole.
The Nike Free Hyperfeel has a fairly narrow last, which cannot be said about the other minimalist Altra Samson model. These shoes have a wide toe that allows you to fully straighten your toes. Combined with the flexibility and zero heel lift, this creates a barefoot feel while still providing good traction.
However, these shoes require some flexibility in the ankle muscles. If you can't maintain a neutral foot position during squats, the lack of support can negatively impact your technique, causing you to fall on the inside of your feet and roll your knees inward.
If you decide to buy such shoes, at first do not wear them every day so that the foot muscles get used to them gradually, and watch the technique to eliminate mistakes.
Sneakers
converse.co.th The rubber sole of the sneaker does not prevent the foot from pressing firmly to the floor, and the high models provide ankle support.
The shoes are well suited for movements such as deadlifts, squats with a low bar position on the back or with a wide stance. This good option for powerlifters and for those who are just starting to engage in strength sports and do not want to spend a lot of money on sports shoes.
They are much less suitable for weightlifting movements. When bringing your knees forward with your chest up, for example when doing a squat, you need a good stretch in your calf muscles, otherwise your heel will lift off the floor. Barbells can compensate for a lack of mobility and improve technique a little, but sneakers and minimalist sneakers cannot.
Crossfit sneakers
CrossFit includes exercises not only from weightlifting, but also from other sports: gymnastics, kettlebell lifting, extreme strength training, running and others. Therefore, CrossFit sneakers must be universal.
Features of sneakers
- Stable, non-spring sole. Shoes with foam or gel soles are not suitable for CrossFit because they do not provide enough stability during strength exercises.
- Durable sole. Soft-soled sneakers will not withstand rope climbing.
- Good grip. Running, jumping on a pedestal, jumping over a bar, a farmer's walk and extreme strength exercises like flipping a giant tire or pushing a sled require good grip.
- Breathability. To keep your feet in sneakers during super-intensive Workout of the Day sessions, the shoes should have a mesh upper and be well-ventilated.
Cross training shoes
Unlike weightlifting shoes, cross-training shoes have a slight heel lift of only about 4 mm, which makes them comfortable during other exercises.
The sole of the sneakers is firm enough to provide stability, but at the same time flexes well, so running and jumping in them is also quite comfortable. Typically, these sneakers have a mesh textile upper. This prevents your foot from sweating.
The most famous CrossFit shoe is the Reebok Crossfit Nano. Every year they release new models of this line with some improvements, such as better grip on the sole or new upper material. The advantage of Crossfit Nano is its durable sole that does not fall apart when climbing a rope. The sole of sneakers made of softer material wears out within six to ten lifts. It’s especially disappointing if your new expensive sneakers get washed out.
Nike Metcon sneakers are also popular among CrossFitters. These shoes are loved by many athletes and meet all the criteria of a good CrossFit shoe: a firm and flexible sole, a lightweight textile upper, a slight heel rise and good traction.
Tip: Buy several pairs of shoes and change them depending on your training tasks.
Some athletes perform weightlifting exercises in weightlifting bars, and perform WODs in cross-training sneakers or minimalist models if there is no rope in the complex. This approach helps to get all the benefits from the shoes and extend their service life.
Fitness sneakers
There are a huge number of species and new ones are constantly appearing. Among the most famous are aerobics, zumba, step aerobics, fitball, tai-bo, and Bosu exercises. All of these types include aerobic exercise, fast coordinated movements, spins and jumps, and do not contain serious force or impact loads.
Features of sneakers
- Ease. The lighter the sneakers, the more convenient it is to move, jump, walk or maintain balance in them.
- Breathability. The mesh upper is a definite plus for fitness sneakers. It reduces weight and prevents your feet from sweating.
- Flexible sole. The flexible sole allows the foot to move as naturally as possible.
- Soft sole. Fitness sneakers do not require much cushioning, since the shock load during exercise is kept to a minimum. However, some softness in the sole won't hurt. In such sneakers it will be more comfortable to walk and jump.
Aerobic training shoes
The Ryka Vida has a special pad in the heel that increases shock absorption, and in the forefoot there are special grooves that make the sneaker even more flexible. Rika Influence has enhanced arch support. These sneakers are suitable for people with flat feet.
If your type of fitness involves a lot of jumping, twisting and lateral movements, choose shoes with good cushioning and enhanced arch support. A good example of this type of shoe is the Nike Air Zoom Strong, which features a larger outer bolster and elastic band. Models from Reebok's Hayasu line also provide support above the ankle. They have a seamless upper that eliminates chafing, a sole with additional cushioning and an orthopedic insole.
If you're doing Zumba or planning to learn some form of hip-hop, pay attention to the sole of your sneakers: there should be a pivot point on it.
Domyos 360 sole with pivot point / decathlon.ru The pivot point facilitates the rotations that often occur in . This type of sole is found on many shoes designed for dance and Zumba, such as the Domyos 360 or the Asics Gel Fit Nova.
Let us know in the comments what your favorite sneakers are for strength training, CrossFit, and fitness, and why you like them.
So you're really determined to get started. new life, eat right and lead an active lifestyle? Then it’s time to choose suitable shoes, especially shoes that will allow you not only to feel comfortable during training, but also to achieve excellent results without health problems. Don't underestimate diseases like chondromalacia knee joint, plantar aponeurosis and early arthritis, so before you buy sneakers for sports, read this article. Strength training is such a broad concept that it’s worth deciding in advance what types of exercise you prefer (in the gym, while jogging, or with a personal fitness trainer).
Running is aimed at attracting a long-term, uniform load on all muscle groups of our body, while a person does not make sudden, jerky movements while jogging. In this case, you should choose lightweight sneakers with shock-absorbing soles. Featuring a textured and elastic base, the shoe is designed to evenly distribute the load between the heel and toes, thereby providing freedom of movement. The upper part should consist of “breathable” materials.
Weightlifting
In bodybuilding and training in the gym on simulators, a fundamentally different approach is used to choosing comfortable shoes. Lifting the barbell while standing puts a powerful load on the foot, especially the back of it. For such training, sneakers with hard, stable soles are usually chosen to provide better traction on the floor. A small heel will help maintain your center of gravity. The upper part of the shoe should support the ankle, which will give more stability to the entire torso, so choose sneakers with leather inserts.
Fitness
The most popular are, of course, universal models of sneakers, in which it will be convenient to do not only fitness, but also aerobics, kickboxing and other sports that involve movements from side to side. The flexibility of all shoe materials is important here: the sole, instep and upper. If you are planning truly varied training, you should choose lightweight shoes with a rubberized base and grooved tread.
- Always try on shoes with those socks in which you plan to play sports, preferably made of dense soft fabric. It is better that the sneakers do not squeeze the foot while moving: the big toe moves freely inside the shoe, while the heel area is immobilized and fits tightly to the shoe.
- It's better to go to the store for new sneakers in the afternoon. At this time, our feet are most expanded after prolonged walking, their condition most closely resembles how you will feel during heavy loads and training. If you prefer online shopping, make sure that the delivery terms include time for trying on and the opportunity to refuse the purchase if the pair of sneakers does not suit you. And you can always consider the design, color, and lacing method in advance in online stores or on product aggregator sites.
- Necessarily try on the whole pair in the store, take a few steps and perform (at least approximately) those body movements that will be included in your training plan. Both sneakers should fit perfectly, without pressing or squelching. You should not expect that the shoes will “break in” after some time.
- Pay attention to discounted products, stores often have sales or offer some products at a good discount. This way you can purchase modern sports shoes at an affordable price.
“Oh sport, you are life!”
Always remember that an active lifestyle and training should not negatively affect your health, so a serious approach to choosing a sneaker model is the right start on the path to success.
If you just go to the gym, run a little, do isolation exercises on machines, and don't lift barbells or dumbbells heavier than 5 kilograms, you don't need special strength training shoes. Comfortable shoes for fitness programs will be sufficient.
If you decide to seriously engage in powerlifting, weightlifting, bodybuilding, extreme strength training, or perform complex multi-joint exercises with heavy weights, you should take a more serious approach to choosing shoes.
Features of sneakers
- Rigid and firm sole. During strength exercises, your feet should be firmly planted on the ground and your feet should be pressed firmly into the floor. This allows you to fully use the muscles of the hips and buttocks. When you wear running shoes, the shock-absorbing sole absorbs energy, prevents your weight from being distributed evenly across your feet, and reduces knee stability.
- Tight fit to the foot. Running shoes should provide good support. The leg should not dangle in them. If the sneakers are too tight or tight, this will disrupt the distribution of weight in your feet and reduce your performance.
- Good grip. The sole should not slide - this can lead to injury.
There are several options for running shoes for strength sports. Choose depending on your needs.
Types of sneakers
Weightlifters
Weightlifting shoes are special shoes for weightlifting with a hard sole and a wooden or plastic heel with a height of 12 to 20 millimeters. These shoes provide reliable support, and the raised heel position makes it easier to perform a deep squat.
Weightlifters are recommended to be purchased by those who work with heavy weights or often perform weightlifting exercises: snatch, clean and jerk, squats with a barbell overhead.
In addition, barbells help improve your squatting technique. Study Kinematic changes using weightlifting shoes on barbell back squat. showed that barbells, compared to running shoes, helped correct forward lean during the barbell squat and also increased activation of the knee extensor muscles.
A well-known and expensive model of weightlifting shoes is the Adidas AdiPower with a molded polymer sole, a leather upper and an additional strap for reliable fixation of the foot. These barbells are very light and hard, providing excellent stability during exercise.
The quality of the Nike Romaleos weightlifting shoes is just as good. They are heavier and bulkier, provide excellent stability, which is especially important when lifting heavy weights, and have a wider last.
If you want a more flexible barbell, consider the Inov-8 Fastlift 335. These barbells are lightweight and comfortable with a flexible front.
Minimalist sneakers
These are very flexible sneakers with thin soles that will make you feel as comfortable as you can get in a shoe.
Such models ensure that the legs are as stable as possible and the feet are in full contact with the ground during the exercise. One study Influence of the Foot-floor Interface on Squatting Performance. found that minimalist running shoes provided a more stable base during squats than mixed training running shoes.
Also, sneakers without cushioning and a raised heel help strengthen your feet. One study Effect of increased mechanical stimuli on foot muscles functional capacity. showed that minimalist running shoes increased strength and hypertrophy of the foot muscles.
The most famous minimalist sneakers are the Vibram Five Fingers, which cannot be confused with anything else due to their unusual appearance - the division of the toe into five fingers. Vibram has a wide range of models, so choose options with minimal cushioning.
A good example of a minimalist shoe is the Nike Free Hyperfeel Sneakers. Designed for running, they have a very thin and flexible sole, and light cushioning is provided not by gel or foam, but by a special insole.
The Nike Free Hyperfeel has a fairly narrow last, which cannot be said about the other minimalist Altra Samson model. These shoes have a wide toe that allows you to fully straighten your toes. Combined with the flexibility and zero heel lift, this creates a barefoot feel while still providing good traction.
However, these shoes require some flexibility in the ankle muscles. If you can't maintain a neutral foot position during squats, the lack of support can negatively impact your technique, causing you to fall on the inside of your feet and roll your knees inward.
If you decide to buy such shoes, at first do not wear them every day so that the foot muscles get used to them gradually, and watch the technique to eliminate mistakes.
Sneakers
converse.co.th The rubber sole of the sneaker does not prevent the foot from pressing firmly to the floor, and the high models provide ankle support.
The shoes are well suited for movements such as deadlifts, squats with a low bar position on the back or with a wide stance. This is a good option for powerlifters and for those who are just starting out in strength sports and don't want to spend a lot of money on sports shoes.
They are much less suitable for weightlifting movements. When bringing your knees forward with your chest up, for example when doing a squat, you need a good stretch in your calf muscles, otherwise your heel will lift off the floor. Barbells can compensate for a lack of mobility and improve technique a little, but sneakers and minimalist sneakers cannot.
Crossfit sneakers
CrossFit includes exercises not only from weightlifting, but also from other sports: gymnastics, kettlebell lifting, extreme strength training, running and others. Therefore, CrossFit sneakers must be universal.
Features of sneakers
- Stable, non-spring sole. Shoes with foam or gel soles are not suitable for CrossFit because they do not provide enough stability during strength exercises.
- Durable sole. Soft-soled sneakers will not withstand rope climbing.
- Good grip. Running, jumping on a pedestal, jumping over a bar, a farmer's walk and extreme strength exercises like flipping a giant tire or pushing a sled require good grip.
- Breathability. To keep your feet in sneakers during super-intensive Workout of the Day sessions, the shoes should have a mesh upper and be well-ventilated.
Cross training shoes
Unlike weightlifting shoes, cross-training shoes have a slight heel lift of only about 4 mm, which makes them comfortable during other exercises.
The sole of the sneakers is firm enough to provide stability, but at the same time flexes well, so running and jumping in them is also quite comfortable. Typically, these sneakers have a mesh textile upper. This prevents your foot from sweating.
The most famous CrossFit shoe is the Reebok Crossfit Nano. Every year they release new models of this line with some improvements, such as better grip on the sole or new upper material. The advantage of Crossfit Nano is its durable sole that does not fall apart when climbing a rope. The sole of sneakers made of softer material wears out within six to ten lifts. It’s especially disappointing if your new expensive sneakers get washed out.
Nike Metcon sneakers are also popular among CrossFitters. These shoes are loved by many athletes and meet all the criteria of a good CrossFit shoe: a firm and flexible sole, a lightweight textile upper, a slight heel rise and good traction.
Tip: Buy several pairs of shoes and change them depending on your training tasks.
Some athletes perform weightlifting exercises in weightlifting bars, and perform WODs in cross-training sneakers or minimalist models if there is no rope in the complex. This approach helps to get all the benefits from the shoes and extend their service life.
Fitness sneakers
There are a huge number of species and new ones are constantly appearing. Among the most famous are aerobics, zumba, step aerobics, fitball, tai-bo, and Bosu exercises. All of these types include aerobic exercise, fast coordinated movements, spins and jumps, and do not contain serious force or impact loads.
Features of sneakers
- Ease. The lighter the sneakers, the more convenient it is to move, jump, walk or maintain balance in them.
- Breathability. The mesh upper is a definite plus for fitness sneakers. It reduces weight and prevents your feet from sweating.
- Flexible sole. The flexible sole allows the foot to move as naturally as possible.
- Soft sole. Fitness sneakers do not require much cushioning, since the shock load during exercise is kept to a minimum. However, some softness in the sole won't hurt. In such sneakers it will be more comfortable to walk and jump.
Aerobic training shoes
The Ryka Vida has a special pad in the heel that increases shock absorption, and in the forefoot there are special grooves that make the sneaker even more flexible. Rika Influence has enhanced arch support. These sneakers are suitable for people with flat feet.
If your type of fitness involves a lot of jumping, twisting and lateral movements, choose shoes with good cushioning and enhanced arch support. A good example of this type of shoe is the Nike Air Zoom Strong, which features a larger outer bolster and elastic band. Models from Reebok's Hayasu line also provide support above the ankle. They have a seamless upper that eliminates chafing, a sole with additional cushioning and an orthopedic insole.
If you're doing Zumba or planning to learn some form of hip-hop, pay attention to the sole of your sneakers: there should be a pivot point on it.
Domyos 360 sole with pivot point / decathlon.ru The pivot point facilitates the rotations that often occur in . This type of sole is found on many shoes designed for dance and Zumba, such as the Domyos 360 or the Asics Gel Fit Nova.
Let us know in the comments what your favorite sneakers are for strength training, CrossFit, and fitness, and why you like them.