The Importance Of Right Shoes For Fitness Workouts
Selection Of The Right Shoe:
As with jeans, no two pairs of running shoes are alike, even within the same brand, as each caters to the specific needs of different runners. Here are a few tips that will take the guesswork of your choice.
Assess what would be your primary activity: Running shoes are a necessity only if you are running three to four times a week. Else go for the jack of all trades cross trainers.- Get your feet measured each time: Shoe sizes differ from brand to brand. So if you are a size 7 with Reebok, chances are that for another brand, you might be a size 8 or even 6. The best time to get fitted is late afternoon or after a run, when feet are at their biggest. When in doubt, err on the larger side.
- Ensure a snug fit: The heel counter should sit cozily, not slip and rub. Ideally, try on shoes with the pair of socks that you will be wearing with them. This will give you a fair idea of their fit and feet. Make sure the shoe sole flexes easily where the foot flexes. A light jog in place will aid in better judgement.
- Pick a pair that offers enough wiggle room: Enough room to move your toes. A gap of 1/4 inch to an inch from the top is essential. Too little gap is the leading cause of the runners bane: black toes. Too much gap is also not a good idea, as the feet will keep sliding forward and bang against the toe box).
- If you wear orthotics: fit the shoes with them on. Also, choose shoes with removable insoles so you can modify or replace them with orthotics, as and when required.
- Don’t rely on a break-in period: Running shoes should feel good for the day you buy them.
- If you are heavily built: Look for extra cushioning and arch support to reduce impact on the shins.
- Roll with the dice: 10 to 15 degrees of pronation or supination is considered normal. Since most runners develop injury either due to excessive supination (rolling out) or pronation (rolling in), pick a shoe that has extra cushioning, motion control and a firm heel counter.
- Check your mileage: As a general rule, a good shoe should get you 1000k of injury free running. That is anywhere from 10 months to a year. Watch out for fraying of the mid sole and cracks in the out sole or the toe-box. If the shoe feels “dead”, it is time to get a new pair and retire this one for strolling in the mall.
