Are you cross training or heading to the gym soon? Before you go, you will need a good pair of shoes depending on the type of activity you plan on doing. It can be daunting going through the different types of shoes available so we broke it down for you by category. Here you can find shoes on the following exercises:
The following shoes are highly rated when it comes to weightlifting. The Nike Metcon 4 is best for all-around lifting where the Adidas Adipower was specifically designed for weightlifting. Reebok Legacy Lifter shoes are also a favorite among weightlifters because of the stability they offer. Each shoe will help you get the most out of your lifts by keeping you grounded.
CrossFit shoes need to be flexible, help you keep your form, and perform a variety of activities. The Nike Free X Metcon, Reebok CrossFit Nano 8 Flexweave, and the New Balance MX40v1 can handle CrossFit classes with no problem.
When you run on a treadmill, you need a shoe that offers cushioning and can offer grip as you run on the tread. Brooks Ghost 11 is well-known for its cushioning and the New Balance 1080v9 offer excellent support. Furthermore, Saucony Kinvara 10 can handle long distances on the treadmill.
Aerobic shoes need to be versatile, which is what the Adidas Adipure 360.3, Under Amour Micro G Assert 7, and Puma Ignite EvoKNIT 2 offer.
When you need to go from one activity to the other, you need a mixed use shoe. The Reebok Fast Flexweave, Adidas Ultraboost 19, and Adidas AlphaBounce Beyond are all good choices for this category.
Weightlifting shoes have unique features, which is why you need the right ones. These features provides benefits, which include:
Now you know the benefits, what are you doing to look for? There are three major features that your weightlifting shoes should have. These are:
Shoes designed specifically for squats and deadlifts should have an elevation of the heel from 0.3 inches to one inch, which helps to anchor and ground you to the floor. This heel height is idea for squats and deadlifts because the heel provides more stability depending in your stance. Another benefit of this pronounced heel is it will provide you with deeper compound moves while providing stability your body needs.
While searching for shoes, you will notice there are two types of strapping systems to choose from: the traditional lacing system and the strapping system. Double strapping provides extra security that traditional lacing may not give. However, this is personal preference so you may need to try both types to see what type works best for you. When trying on the shoes, make sure they offer a snug fit and allow you to ground yourself while lifting.
Keep in mind that weightlifting shoes are designed for short bursts of energy, so they may not be as breathable as other shoes, especially running shoes.
This type of weightlifting happens when weights are being placed on your back or above your head. Because of this, you need a shoe that has an elevated heel, has lateral support, and a hard sole. Being close to the ground helps generate strength, which is why you need a hard sole.
If your shoe is highly cushioned then all that cushioning will disperse the energy you create throughout that midsole and you will not get the strength you need to properly lift. Furthermore, the elevated heel helps the natural movement of your body and keep your torso upright. If you decide to bench press, deadlift, or squat at your maximum then you will need no heel.
CrossFit is a popular sport that has only increased in popularity over the last few years. CrossFit shoes need to handle a variety of activities like:
So what features do shoes need to handle everything? They need to offer grip, traction, and be somewhat sticky. The soles need to be stiffer and harder than traditional running shoes because this allows for stability in rock climbs and jumps. The harder sole especially helps during heavy lifting.
CrossFit is an intensive workout, so you need shoes that are durable. A wider toebox is ideal for the variety of movements you will do doing the workout. The 4mm rise is common and will keep you stable, propel you forward, and distribute your weight throughout the midsole.
The shoes need to be somewhat flexible as you do agility drills, ladder moves, jumps, and rope exercises. The nice thing about crossfit shoes is they are lighter in weight, so you won’t feel like you have rocks tied to your feet while you’re climbing ropes.
Another benefit of crossfit shoes is they will help you maintain your form, which helps reduce your risk of injury — such as rolled ankles — and support your joints during workouts. With heavy use, expect to get about six months out of your shoes. For lighter use, expect to get a year out of your shoes.
A few clues that you need to replace your crossfit shoes is when you start to experience pain in your ankles, hip, knee, or feet. If you replace your shoes and do not experience any more pain then the problem is solved. If you are still experiencing pain, then you should contact your doctor.
Treadmills can absorb shock, so you don’t need super cushioned shoes. Instead, you need shoes that have a firm grip and are stable as you run on the tread. Other features of these shoes should include:
Running on a treadmill may cause you to land on a slightly flatter foot than if you ran outside, so you need shoes that reflect this. The balls of your feet may take more impact because of landing on a slightly flatter foot. In addition, many people tend to have a quicker stride so that is something to keep in mind as well. The heels take a lot of shock on the treadmill, so make sure your shoes do not bend at the arch or twist because you may start getting shin splints.
Aerobic shoes are designed to be lightweight, absorb shock well-cushioned, and prevent your feet from becoming tired during your workout. When shopping for aerobic shoes, make sure to try them on after your workout because your feet will be somewhat swollen and larger than earlier in the day. When you try the shoes on, there should be a half an inch between your big toe and the tip of the shoe. Wiggle your toes to make sure there is some movement.
The shoes should have a good grip, absorb shock, and offer solid ankle support. Running shoes do not make good aerobic shoes because they are designed to go forward, where aerobic shoes allow for lateral movement. If you use running shoes, there is higher risk for injury.
The shoes should be lightweight and flexible with a wide rounded outsole. A firm heel counter is necessary for when you step down to keep you stable.
Mixed use shoes need to allow for lateral movement, not forward movement like running shoes. Furthermore, running shoes normally have a higher heel drop where mixed use shoes are flatter and are better suited for wider range of movements. Generally, most mixed use shoes have a heel to toe drop of 0-4mm.
With mixed use shoes, you can jump, stop, cut, and change direction quickly. These shoes are good for:
Make sure your shoes are flexible in the midsole and have a comfortable upper. The lower heel will put you closer to the ground so it is easier to pivot and push off. Mixed use shoes are also more lightweight than traditional running shoes.
What happens if you get the wrong shoes? It can decrease your performance, cause injury, and be generally uncomfortable.
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