The NEW Shoe -- The RIGHT Shoe

Many people are ignorant to how vitally important it is to wear a really good pair of shoes for working out. When we are exercising in either a formal exercise setting, in recreational activities or in athletic competition we are putting a lot of stress and force upon our joints, muscles, tendons/ligaments and often times that all begins with the weight bearing impact from our foot against the ground or some other surface. For example in running, each time the foot hits the ground forces over 10 times one’s body weight are sent down into the ground and then an equal and opposite force is sent back up through our foot to the rest of the body. It is our muscles, bones, joints etc that absorb the impact. A good pair of shoes is vital to help absorb and dissipate those forces so that we don’t sustain injury during or after activity. I cannot tell you how many times I've been working with or speaking with someone who complains about how their feet, knees and/or ankles hurt during exercise and after assessing their shoes, I conclude that the shoes could likely be the culprit. I've sent them or even gone with them to buy shoes and almost instantly the problem is gone. A NEW SHOE -- The Right Shoe can make all the difference.

The following are some questions and answers regarding SHOES:


What is the best brand of shoe to wear for exercise?

There are many different shoe companies that make fitness & athletic shoes. My recommendation is to go with a brand that specializes in fitness shoes only.

Is there a specific shoe I should wear for different types of exercise?

There are specific shoes for specific activities. Each shoe is designed for the types of movements involved in the activity, the forces & impacts the body will sustain, & even the surface that may be involved.

For example:

Running shoes are made specific to running (although they can be used for general fitness & walking). There are different types of running shoes for different body types such as those with high arches, low arches or flat feet, people who run on their forefoot vs those who have a definite heel strike. And there are also Trail Running shoes which are specifically deigned for running on trails with uneven surfaces and rough terrain.

Hiking shoes are made for uneven surfaces, rough terrain, and varying temperatures.

Basketball shoes are made for basketball and the fast, quick movements. The tread is specific for the court.

Tennis shoes are made for the fast, quick multi-directional movements of tennis and are tread for the court.

Aerobic shoes are made for the types of movements of a dance/step aerobics routine.

Cycling shoes are made specific to road cycling, mountain biking, triathlons, indoor spinning respectively.

Cross Trainers are best if you are just lifting weights and or doing the cardio machines. Although a running shoe can work here as well, provided it is the right shoe for your body type.

How often should I buy new shoes?

There is not a clear cut answer to this question. It can vary from how often you work out, whether you only use those shoes for working out or whether you use that shoe as an everyday, everywhere shoe. Here is a rule of thumb – a shoe breaks down from the inside out. Which means your shoe could look pretty good on the outside, but inside the structure is broken down and is no longer providing you the support your body requires. In running, it is recommended to buy a new pair of shoes every 500 miles or every 3 to 5 months, which ever comes first. If you are just a general fitness person who exercises 3 to 6 times per week, you may want to re-new those shoes at least every five or six months. If you are wearing the shoe for other activities and/or all the time, then you may want to replace them more often.

Where is the best place to buy shoes?

I always recommend going to a specialty store to buy your gear. So runners should buy their shoes from a specialty running store, cyclist shoes can be purchased at a bicycle shop, etc. One of the advantages of this, is that the sales people are most often active in that sport themselves and they are highly knowledgeable about each brand and model their store carries. They also will allow you to test drive the shoe by taking a run on an indoor treadmill or outside on the sidewalk. Really good stores will have you run on an indoor treadmill while they video-tape you running in a neutral shoe, based on how your foot strikes the ground they can determine whether you require a cushion shoe, a motion control shoe, or a stability shoe. Shopping at big department stores and even athletic chains like sports authority you may not get the best advice on what is the best shoe for you. Once you find a shoe brand and model you love, you can search for on-line discounts or make purchases on e-bay.


Here are some of my shoe buying secrets:

Myself being a triathlete, I buy my cycling shoes (specific for triathlons) at a cycling store. I buy my running shoes at a speciality running store. My favorite brands of running shoes (based on my body’s running mechanics and the shape of my foot) are Mizuno and Saucony and some models of NIKE. I buy at least one new pair every 3 to 4 months depending on my mileage. I like to have two different pairs of shoes that I alternate through my training cycle. For my everyday fitness shoe, I wear a running shoe however I do not use this shoe for running; its “sole” purpose is for walking around, weight training, cardio machines in the gym. I always ask the running store if they offer a discount to fitness professionals, athletes (often certain athlete groups will get discounted rates at shoe stores), or if they honor competitor and/or on-line prices. When I lived in Utah, my running store honored on-line prices and so I’d search on-line for the cheapest price of the shoe I wanted. I’d print the price sheet off the internet and take it into the store and I’d end up saving $10 to $20 on a pair of shoes.

Keep your joints, bones, & muscles happy by wearing the right shoes for you and the activity your engaging in and remember it is better to replace the shoe too soon than too late. If you have been wearing the same pair of shoes for more than a year, I highly recommend racing over to your nearest athletic specialty shoe store today. Your feet will thank you!

If you have any questions regarding shoes or shoe buying, please email me at Melissa@yourlifestylementor.com or MGuthrie2@Lifetimefitness.com

Your Healthy Lifestyle Mentor – Melissa Guthrie

Check Out My Blog: www.journeytothegold.blogspot.com