Wearing the right workout shoe makes a difference

Ask your feet and they’ll tell you without hesitation – your choice of workout shoes is an important decision. Your shoes can either improve your performance or increase your risk of pain and injury. How can you make sure you choose the right shoe? Do you wear what’s in your closet or should you buy a new pair?

If it’s time to go shoe shopping, you may have a difficult time narrowing down your choice to one pair as dozens of brands, prices, and styles of shoes line store shelves. While difficult to decide, you don’t want to make the costly mistake of wearing the wrong kind. Here are the most common workout shoe mistakes and how to make sure you’re wearing the right pair.

Whether you’re new to exercise or have been working out for years, it’s easy to make the mistake of wearing an old pair of sneakers to the gym. Maybe they’re your standby for exercise and you’ve had them so long you don’t know what a new pair of shoes would feel like.

Unfortunately, after being worn for a long period of time, shoes begin to lose their support. Even if they still look brand new or have never been worn to run in, they may still lack their original support. Simple, everyday activities can wear down the support. For those new to exercise or those who’ve been exercising for years, the risk of pain or injury increases with an old pair of shoes. Don’t wait until your shoes look old or dirty to buy a new pair.

Runners should be sure to get new kicks every 300 to 500 miles. If you don’t keep track of your miles, here’s a good rule to follow: Everyday exercisers replace shoes every six months. Occasional exercisers replace shoes once a year.

There’s no one-shoe-fits-all shoe solution when it comes to sports. A running shoe is made differently than a shoe for tennis, walking, or volleyball. Running shoes have no lateral support because you don’t move side to side, whereas in other sports you need that lateral stability. So obviously, your feet need different types of support depending on the activity you’re doing.

For someone who does a little of everything and isn’t concerned with performance, cross-trainers may be a good option. Look for cross-trainers that have a firm heel, are lightweight, and provide adequate support.

Wearing the right shoe gets even more complicated than tossing the wrong. It’s not just about choosing the right type of shoe for your sport, but choosing the right type of shoe for your foot and gait as well. For running, you can’t just choose a shoe that’s labeled for running and think you’re good to go. Specific shoes are made to support your particular foot shape and running style.

And don’t make the mistake of buying shoes based on their appearance. Instead, go to a specialty shoe store and have a professional salesperson help you find the shoe that truly fits. A knowledgeable salesperson will take three measurements of your foot (its length, width, and arch) to determine your shoe size. The shoe guru should also evaluate the way your foot hits the ground when you walk or run. Some people’s feet supinate or under-pronate (roll outward), some over-pronate (roll inward), and some have neutral pronation when their feet hit the ground. Under-pronated and over-pronated feet require extra support to avoid injury. This knowledge can help you find the shoe that truly fits.

Old shoes, wrong shoes, and the wrong type of right shoes are three common mistakes people make. Ensure a successful, pain-free workout by wearing supportive shoes made for your foot and your activity of choice.

Jack Wheeler is a personal trainer and owner of 360 Fitness in Red Deer.

Just Posted

Red Deer’s newest outdoor ice facility opens to the public this week

The speed skating oval at Setters Place at Great Chief Park will be open Dec. 17th

Yellow Vests protestors take to Red Deer streets

Trudeau government’s immigration and oil industry policies denounced at rally

Rebels lose to Medicine Hat Tigers, 4-1

Tigers break Rebels’ three-game winning streak

Exhibition explores the rich history and culture of Métis people

The exhibition is on display from Dec. 15th to March 10th at the Red Deer Museum + Art Gallery

2019 Hockey Alberta Provincial Championship host sites announced

A total of 39 Provincial Championships will be hosted across the province

Trudeau to make it harder for future PM to reverse Senate reforms

Of the 105 current senators, 54 are now independents who have banded together in Independent Senators’ Group

Speaker at rally says Alberta oil ‘puts tofu on the table in Toronto!’

RCMP estimated more than 1,500 people attended the rally in Grande Prairie

White House closer to partial shutdown with wall demand

Without a resolution, parts of the federal government will shut down at midnight on Friday, Dec. 21

Trudeau lashes out at Conservatives over migration “misinformation”

Warning against the “dangers of populism,” Trudeau says using immigration as a wedge political issue puts Canada’s future at risk.

B.C. hockey coach creates ‘gear library’ to remove cost barrier of sport

Todd Hickling gathered donations and used gear to remove the cost barrier for kids to play hockey.

Canada’s ambassador meets with second detainee in China

Global Affairs says John McCallum, Canada’s ambassador to China, met with Spavor Sunday

‘They’re coming:’ Flying cars may appear in urban skies by 2023

Air taxis will number 15,000 and become a global market worth $32 billion by 2035

World Sikh Organization demands Canada prove Sikh extremism is a threat

Sikh community says this is first time such extremism has been mentioned in federal terror-threat assessment

Light at the end of the tunnel for UN climate talks

Meeting in Katowice was meant to finalize how countries report their emissions of greenhouses gases

Most Read