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(HealthNewsDigest.com) – One style will not fit all physical activities, that is! With the NYC marathon quickly approaching, I’ve been asked more often than usual about how to start a running program. One of my first comments is, “a good place to start is to find the right shoe” since no one shoe is right for everyone whether for running, walking, or a particular sport such as tennis. Many times I will notice a club member “fast walking” with running shoes, or performing weight- bearing lower body exercises with running shoes, tennis shoes etc. But when we wear a shoe that is not meant for an activity, it can lead to less than optimal performance, poor performance and even to injury. In addition, now that it’s fall, many of us have taken our activities indoors (running on a different surface, for instance), or we may be participating in activities we hadn’t for a while. What does this mean? Well, it may mean that we need to reevaluate the shoes we’re wearing. Not an easy task!
Athletic shoes have become part of fashion, no doubt about it with more styles than ever before. Until recently when I found my correct sport shoe, I would almost get a headache every time I went sneaker shopping. This week, let’s discuss a few tips for walkers, runners, cross-trainers and strength trainers to help us pick a shoe. Of course, there’s cycling, tennis, golf, and hiking shoes that we may also need, so we better make a closet just for our sneakers!
Here are a few sport shoe shopping tips
Walkers: Let’s wear shoes specifically made for walking if we “fast walk” or “power walk”. Here I am referring to a walking pace beginning with 4-4.5 MPH. Reason: Fast walking creates a higher rate of foot-ankle mechanical action than running. Walking shoes have a lower heel thickness than running shoes. A lower heel thickness will aid the increase of foot-ankle movement (a thick heel is not needed for walking due to less impact than running).
Strength Trainers: Let’s wear cross training shoes for weight -bearing lower body exercises such as lunges and squats. Cross training shoes should offer more lateral support (meaning a wider front foot base)than running shoes, which helps to give us additional weight -bearing stability. Running shoes are built for forward motion (heel to toe strike) with an emphasis on thicker heels and soles. Let’s look for a cross training shoe that can bend, prevent excessive foot pronation or supination and allow us to perform these exercises while keeping our heels on the ground rather than forcing our body weight to roll on to the ball of our foot (this can cause more pressure on our knee joint rather than the muscles we are targeting). And then if we want to do some aerobic exercise such as walking fast, or climbing a stairmaster as well, many cross trainer shoes are built for this too.
Runners: Let’s select running shoes for our weight category, biomechanics and average mileage (some shoes are meant for large frames and heavier weight, and some running shoes are meant for long distance running rather than a mile or two). If possible, let’s determine what type of arch and foot mechanic we have not only to prevent injury, but to enhance our performance. If we’re unaware of our foot-ankle mechanics arch etc., let’s ask a knowledgeable sport expert to help us determine if we pronate (foot turns inward,usually low arch), or supinate (foot turns outward, high arch). Each type of foot mechanic needs a different type of shoe. Some of us need motion control, some of us need more cushioning (have an joint problems such as knee or back?), and some of us need a combo. Some of us may benefit by being personally fitted for sports orthotics by a professional. Scroll down for a link to the American Academy of Orthopedic Surgeons for some running tips (we do want to avoid these guys, don’t we?).
Just a few more tips. Let’s
Pick the right size shoe! If you find yourself getting foot cramps, pins & needles or blisters between your toes, you may need a 1/2 size larger shoe. Experts usually recommend shoe shopping in the middle of the day to account for any swelling.
Consider our turf when picking a shoe if your are walking and especially if you are running. Running on concrete has more impact on all our joints than when we run on a treadmill. You might want to have more than one running shoe. Run fast? Look for a light shoe that fits your other needs as well.
Not pick a shoe for its style (at least not for our exercise!), but let’s pick it for its function.
Break it in by wearing any new sport shoe in small increasing increments. This may be necessary even for a new shoe that is an old style we’ve worn before, but I definitely recommend breaking in any sport shoe that we have never worn before. What do I mean, break it in? Wear the shoe for a short walk, light short run, etc. before wearing it for the usual length of time or distance. Shoes do affect our biomechanics beyond just our feet, so let’s give our body a chance to adjust to something new!
When we are armed with a little knowledge about shoes, we can choose the right one for our exercise, and we can eliminate those painful chronic stress syndromes, poor performances, shin splints, etc…. Then we can have a more effective workout!
Here’s to optimizing our exercise programs with the correct shoe style!
June M. Lay M.S.
June Fit
Look for my “Apple Pie” recipe made at http://www.junefit.com/tips_recipehp.htm posted now. Click here to go to The American Academy of Orthopedic Surgeons for some running tips (http://orthoinfo.aaos.org/topic.cfm?topic=A00132).
Junefit is included in Google’s top ranked women’s health resources, scroll midway http://directory.google.com/Top/Health/Women’s_Health/Resources/
June is Lifestyle Columnist at www.healthnewsdigest.com/news/index.shtml
(c)Junefit, 2009