If the Shoe Fits!

Choosing the right footwear is probably the most crucial decision you can make with regards to your gym attire. In the areas of safety, stability and comfort, the shoes you wear will have the greatest impact on your time at the gym.

Running Shoes:
About 25% of runners need some type of specialized shoe that is matched to their foot type. When shopping, you’ll benefit from knowing your own foot type, and making sure your new shoe matches that, as well as your running style. The sales assistant at your favourite running store can help you with this if you aren’t sure. Once you’ve purchased some new kicks, wear them around the house before using them on short runs. Don’t do a long run right away in new shoes, unless you’re a big fan of blisters! Experts recommend that you replace running shoes every 350 to 550 miles, depending on your running style, body weight, and the surface on which you run. Lighter runners can get closer to the upper end of the recommendation while heavier runners are harder on shoes and should consider replacement shoes closer to 350 miles.

You may find it helpful to know a few terms that are important no matter how you exercise. Pronation describes the movement of the ankle. A neutral foot-strike means the heel and ball land evenly, with no rotation of the ankle. Over-pronators, who often have flat or fallen arches, tend to roll the ankle too far inward. Under-pronators, who often have high arches and stiff feet, don’t have enough flexion in their stride. If you can, have an expert watch your walking and running stride to determine if you over- or under-pronate. This knowledge will help with you select your perfect shoe.

Cross-training Shoes:
Cross-training shoes take an entirely different motion into consideration. In CrossFit, a lot of our WODs involve lateral (sideways) motion, in addition to impact. Running or walking shoes are built for the forward motion of running, and do not provide any stability to the ankle for side-to-side motion. Only cross-trainers are designed to prevent injury and support lateral moves. Most cross-trainers have a wider outsole
than running or walking shoes, which contributes to their excellent stability for lateral motion.

Weightlifting Shoes:
If you’re serious about all those heavy lifting WODs, it can be beneficial for you to purchase a good pair of lifting shoes. Choosing proper footwear for lifts will help to prevent injury by providing the kind of support you need while training.

A weight lifting shoe should fit snugly on your whole foot and ankle. Most shoes will lace from above the ankle right down to the toe to create a snug fit throughout the entire ankle and foot. There should be an added adjustable strap at both the ankle and metatarsal area of the foot for added ankle support and lateral support. The sole should be non-compressible as you can’t achieve perfect balance on an imperfect spongy foundation. It’s that perfect balance that is so essential! The tread should be made of neoprene or crepe to provide maximum grip on the surface of the floor of the gym. Of course, personal comfort will be important as well. Be sure to shop around and find something that works for you.

When shopping for any shoe type, try on shoes late in the day. In the morning, your foot will be smaller and tighter than it would after a day of walking around. Also, make sure you take the socks you’ll wear when you exercise, since the fit should take the sock size and thickness into account. Also, plan ahead and buy your next pair of shoes before your old pair wears out. Exercising in worn-out shoes can cause, or contribute to, injuries. The simple facts are; proper support is essential to proper form, proper form is essential to effective training, and effective training is essential to maximizing benefit. Now go get yourself some proper shoes and start training like a pro!

Don’t forget the Nancy Challenge is tomorrow (Saturday, November 14th), if you have not registered yet please email us.

Today’s Workout:

Buy In – 500M Row

WOD – 5 Rounds not for time:

Deadlifts x 3 reps working up in weight each set
LSit Holds 10-20seconds
Handstand Pushups (can be modified) x 6 reps
Turkish Get-ups x 3 reps per side

* move slowly in between exercises and the focus is on technique, not speed!!!  If you are competing in the Nancy Challenge keep the weights to a moderate load.

Cash Out – 500M Row

Compare to August 13, 2009