How to buy the right shoes for running, walking, gym workouts and more…

If you’ve been to a sports shoes store, you’ll know how many varieties they have on offer. These aren’t to confuse you or give you more colour options. These variants are meant for different training methods. To simplify things for you, Coach Deepak Raj lists out pointers to keep in mind before buying your next pair of training shoes.

As a fitness, running and triathlon coach, one of the most common questions I get asked by people who join my training program is –’What is the right shoe for me?’ The answer depends on the type of training or activity that they would be involved in and the frequency of it. If you are involved in any specific activity or train at least 2 to 3 times a week, then you certainly need a sport specific shoe. Here’s how to select one.

Walking and gym workouts

So for most people who are in to general fitness, the activities they would be involved would be walking, gym workouts and group exercise. In this case, choose a shoe that is light and has a relatively thinner sole compared to running shoes.

They need to be more flexible at the ball of the foot with most of the cushioning and padding at the heel.

Important thing to keep in mind is not to use these for running as you need more support for your legs while running. Do you know the right way to walk to lose weight? 

Running

If you are new to running, then instead of starting to run in old shoes that have been lying around in your house, it is best to buy a new pair as shoes tend to lose their stiffness and support after certain periods.

If you have wide feet

A few things to keep in mind while buying shoes is you may have wide feet and some of the brands come with a wide and narrow option for same feet size.

Explore these options or try different brands. For example, size 8 in one brand is not the same as size 8 in another brand and there could be subtle differences that may help you. Take your time to buy the right one.

If you are overweight

If you are someone who is on the heavier side, then look for shoes that have more cushioning and avoid the minimalist shoes or shoes with very little cushioning.

If you are not sure of any of these, ask for neutral/normal running shoes at your local store. You cannot go wrong when you buy a neutral shoe. Just keep in mind that the shoe should be stiff except for the front toe portion and not too heavy in general. Read - 8 tips for a complete running experience!

Size matters

In terms of buying the right size, allow ½ inch (width of your index finger) gap in between your longest toe and the end of the shoe. Try them on with the same type (thickness, etc) of socks you would wear and make sure the shoe is comfortable. When it comes to running as a fitness activity, the biggest expense is primarily shoes. You would be better off spending money buying the right shoe than risking injuries, losing time, getting frustrated and paying for expensive physio sessions rectifying your injuries.

Changing shoes

It is also very important to change shoes after a certain amount of usage. So as a general rule, buy a new one after 500 to 750 km of running. The shoe may still look fine with hardly any major wear and tear and even the sole could still look fine but the shoe may not have the required support needed for you to be able to run effectively. You will start to notice niggles and pains in your legs during your run workouts if you continue to use them.

If you are someone who does not run much and will never get the mileage mentioned above in a year, then it is best to still change shoes at least once a year. Buy a new pair and use the old shoe for gym and other activities but not running.

Sports

If you are involved in playing sports such as tennis, basketball, etc, it is best to buy a more specific shoe suited for that sport. Main thing to remember is that running shoes are built for general running gait but not built to support any lateral/sideways movement and have no lateral stability.

Lateral stability is very important in sports such as tennis and basketball and you are more prone to have ankle sprains and other injuries if you use your running shoes for such activities. Most basketball shoes also tend to have more support around the ankles to prevent from sprains, etc.

Cycling

If you are a regular cyclist, then in all probability, you may be using cleats. If you are not using cleats or are new to cycling, then your normal running shoes are fine. Here are 5 apps for cycling enthusiasts.

Key thing to note is that when you do not use cleats and are using your running shoes, it is hard to control the position of your feet on the pedal and it may not be correct (ideal position is ball of your feet on the pedal and toes pointing straight and inline with the pedal). Most of us may tend to put our mid-foot on the pedal. This could cause pain in knees, etc. Improper bike fit is also responsible for pains and niggles when you cycle for extended periods.

When you do find the right shoe for yourself, just keep buying the same brand and model when it is time to buy a new pair.

Do not experiment just because you see someone else with a brightly coloured or better looking shoe. You have spent time getting comfortable and it is best to continue with that.

So the next time you plan to buy for your fitness activities, take the time and effort to buy the right one, monitor the usage and change them regularly so that you can continue to enjoy your workouts without straining your feet and legs.

Deepak Raj is the Head Coach and Founder of Tri A New Life Fitness Services. For more information, check out www.trianewlife.com.

Originally published on www.healthsite.com