Are you Using the Right Sneakers for your Workout?
How can you know which sneaker will elevate your workout between the millions of styles and brands? Certain sneakers are meant for running, training, and others are just casual wear. Wearing the wrong type or size sneaker can cause injuries such as shin splits and tendonitis, and can also create hip, back, and knee pain. Choosing the right shoe can help you train harder, run faster, and consistently beat your goals. So…are you wearing the right sneakers for your workout? Let’s find out.
Running
Nike Zoom Pegasus Turbo 2
Running sneakers are built with certain technology features that enhances your running speed and distance. They are specially designed for heel-to-toe movements. If you are a beginner runner, it is important to look for a sneaker that has extra cushioning on the bottom. Experienced runners tend to like a less cushioned sneaker because they are thinner and lighter on their feet. If I know I am going to be on my feet all day, I wear running sneakers for the most comfort! It is also important to buy your running shoe a half-size bigger because when we run, our feet swell and it will help avoid irritation and blisters in the toebox. Other features to look for include:
The material of the shoe should be ‘breathable’, meaning the material should consists of mesh or a combination of mesh mixed with others. Your feet can become overheated during a workout, causing them to swell more. Breathable shoes help to avoid this problem.
Traction! If you plan on incorporating more running into your workout, especially outdoors, your running sneaker should have good traction. This means the grip from the bottom of the sneaker to the ground. There are some workout sneakers that have a relatively flat and smooth bottom, which aren’t designed to run on tough terrain. You can also find this by looking at the lines on the bottom of the shoe. Running sneakers will have lines running back and forth that represents forward and backward movement ONLY.
Stability and motion control. There are many running sneakers now-a-days made out of knit mesh. These sneakers don’t provide stability and/or the right ankle support needed for long distance runs. For example, Nike has a feature called ‘flywire’ that is meant to help lower the weight and lock your foot into place during a run.
Flexibility. In order to adjust to various types of terrain, it is important that your running sneaker has some flexibility to it.
Visibility. If you are an early morning or late night runner, then it is important to have 3M (reflective) technology on your shoe. This could be on any part of the shoe; the sole, the laces, etc.
Another thing to take into account is the WAY you run. Here is a quick and easy guide to find out how you run:
If you fit into any of these categories, you may need to research more to see exactly what kind of sneaker will work best for you.
Training
Nike Metcon 3
Finding the right training shoe for your workout is tough and oftentimes, many factors are taken into account, but it is your personal preference. Training sneakers are designed to make “cutting, stopping, breaking, and jumping movements” quickly. There are many sneakers that are designed to help ‘level-up’ your training session. For me, because I tend to mix in my training routine with cardio, I like to train in a lightweight running sneaker because there is a moderate level of cushioning. If I am weight training, I tend to go barefoot (with socks on obviously) because I find my toes are able to grip the surface easier than being cramped in a shoe. Training sneakers have little to no cushioning. Here are some key features you should look for in your training sneaker:
The traction in training sneakers is different compared to the traction in running sneakers. Training sneakers allow you to make lateral movements (side-to-side) and oftentimes, the traction lines on the bottom of the sneaker will be criss-crossed or zig-zagged.
Stability and motion. This is an important aspect in both running and training sneakers. As shown in the picture, even this Nike training shoe has the ‘flywire’ feature to help lock your foot into place during your workout.
Heel drop. The main difference between a running shoe and a training shoe is the heel drop, which is the distance from the heel height to the toe height. A training shoe will have a higher heel drop compared to a running shoe. This affects how your foot strikes the ground.
Flexibility. Because training sneakers have a flatter bottom, they have a wider range of flexibility. A drop-in midsole is firmer in the heel and softer in the forefoot, which provides stability for lifting and flexible cushioning for sprints and short runs.
The best way to find which shoe is right for you is to physically try it on. You’ll be able to see and feel how it is before you decide to make the purchase. It is also important to choose a brand that has a reputation of quality and durability. Some of the sneakers I own are going into their sixth year and still have more years left in them. So look in your closet and see if it is time for an upgrade!