A Simple Guide for Getting the Right Sports Footwear: It’s All About the Fundamentals (Part 3)
Put simply, poorly fitting sports footwear or the wrong choice in type can make or break a training session. And if you are now starting your fitness journey, it’s worse because it may even dissuade you from continuing. So, whether you are a pro-runner or an average joe/jane, your feet are essential; treat it as such.
This post is the third instalment of a 4-part series called It’s All About the Fundamentals, which provides a general guide that aims to help you choose the right footwear. Check out Part 1 (Getting the Right Sports Bra) and Part 2 (the Sports Underwear Checklist) if you haven’t already.
Key elements to consider when it comes to your feet
I would say when getting the right athletic shoes, there are several vital elements to consider besides the aesthetics (the look) and fit (size). Support, functionality (the type of activity) and associated accessories like socks (or lack thereof) and lacings are often less of a priority. But they are just as important. As such, I recommend spending a little more time on these areas.
For this post, I’ll try to touch on as many elements as I can.
Click to pin to Pinterest!
Step #1: DO your research before shopping
Let’s face it, sports footwear is pricey. To ensure that I get the best bang for my buck, I usually do my research on the selections out there and then strategize how I am going to get what I need (not want) for my workouts.
Comfort, function and aesthetics. With the whole fitness craze and the advent of athleisure, there are now many options that hit this trifecta.
Disclaimer Alert: There is no one-size-fits-all method out there that I have seen. But there are general rules of thumb that can increase your odds of selecting the best fit for you.
DO #1
If nothing else, start by doing your internal (namely, your fitness goals and preferences) and external (your options) research.
Step(/Trick) #2: Match the shoe to the workout
Would you wear a sneaker to a fancy dinner or heels to a run?
Wait, I stand corrected, for running it all depends on the race (ever heard of the Men in Heels or Walk a Mile in Her Shoes? Both are for a great cause, check it out).
So besides those instances, the TRICK is you should:
TRICK #1
Always, I repeat, always choose the option that best complements your main workout(s). This will ensure that you are comfortable and that you have the best support and functionality you need. Competitively, it will even enable you to perform better.
All of which could also minimize the likelihood of getting an injury. Don’t get me wrong, it’s not a main preventative, but it can help.
a) Fitness activity grouping(s)
To help match your sports footwear to your workout, it’s best that you know what category or categories of fitness you may be engaging in.
The most common (and distinct) groups when searching for the right athletic shoe are:
b) What is your fitness niche?
What do you specialize in?
What activities do you spend the most time on?
What is your desired fitness target/goal?
To determine your fitness niche use the groups depicted above to choose (or rank, if more than 1) your activities.
For the beginners, I know this may be a challenge answering these questions at this stage, but I’ve got your back, keep reading.
My main fitness niche is running.
c) What should your athletic shoes provide?
Regardless of your niche, your sports footwear should be; comfortable (supportive), functional and stable.
And note where possible, consider a versatile option, especially if you are a beginner or on a budget. Find the sweet spot.
Here is an image that highlights the main areas of an average athletic shoe’s anatomy. I chose 6 basic elements to generalize some of the main areas you should pay attention to when shopping online or physically in a store.
CLICK the black arrows below to see the description of each!
Holds the back of the foot firmly in place. This offers support and stability.
Refers to the top of the shoe: For this post, I am focusing on the lining of the shoe. The upper primarily offers support, stability, breathability, protection from the elements and even durability. All of which largely depends on the material of the shoe.
Like the counter/stiffener it also ensures that the foot stays in place. Commonly called eyelets, this primarily offers adjustable stability and support.
Like the name implies, it’s the area of the shoe that encloses the toes and offers additional support. Generally, this could be a major sore point of training if it is poorly fitted.
Separates the foot from the ground. This is a more dynamic feature than the others. Shoe soles offer support, stability and functionality (namely flexibility and grip where needed).
Compound movements (and/or weight-lifting)
For this type of movement, it is recommended that the shoe is as flat (low profile) as possible – since this grouping concerns mainly stationary exercises
Calisthenics, Plyometrics and Cross-Training
These types of movements require shoes that allow quick lateral movements. Therefore, supportive and flexible shoes are highly recommended. These types of shoes cater for jumping, aerobics, walking and even running. These generally act as catch-all shoes, in my opinion. I suggest these options for beginners that haven’t yet decided their niche.
Running
Runners (running shoes) must offer support and stability. Whether you are running indoors or outside, you need a shoe that: absorbs the shock of hitting the ground, holds your foot in place, is comfortable (regardless of the length of the run), is breathable and has the desired flex and grip you are looking for.
d) What goes with what?
Based on the 5 groupings I highlighted, when getting the right footwear, here are some primary (mentioned first) and secondary shoe types I would recommend:
Fitness Activities
My Suggestions
Weight-Training
Weight-lifting shoes and Cross-trainers
Calisthenics
CrossFit shoes and Cross-trainers
Plyometrics
CrossFit shoes and Cross-trainers
Walking
Walking shoes and Cross-trainers
Running
Running shoes and Cross-trainers (recommended for short distances only)
Cross-Training
Cross-trainers and CrossFit shoes
Step #2: Get the right fit
Once you know what you want, it’s time to shop.
TIP #1
Wear your correct shoe size. You generally need a size that fits snug, not tight and could allow for some wiggle room in the front to accommodate movement. For runners, it is recommended that you go up by 2 or 3 sizes bigger because as you run, your feet may swell.
TIP #2
Even if you are not a runner, take the arch test (aka the wet test). It’s free! It helps to find out what type of arch you have. When I first started running, I used Runners World. Trust me; Runners World is a great site to have on your favourites bar.
Step #3: Accessorizing
So you have narrowed down your fitness niche, the shoes you need for it and what best fits you. Now, Let’s Accessorize!
This post does not get into the debate of socks versus no socks, but for argument sake, let’s assume we are pro socks.
What’s your preference? Comment below.
When it concerns socks, there are many options to consider: material, thickness, shape/style, size and length. Like your workout routine, match your socks to your footwear. It may not make sense, beginners… but try variations to see the difference.
Another accessory is lacings. There are many lacing techniques that you can choose to get the right amount of support and stability you need for any activity. For example, how I tie my lacings differ based on my training. For double-backed days where my cross-trainers double as runners, I sometimes change the lacing-tying style. Also, there are adjustable lacing locks; check them out!
Purchasing guide
If you are new to the shoe buying game or seasoned, here are some do’s, don’ts and tips to consider when purchasing the right shoe:
DO #2
If possible, get an expert opinion. Going to stores that cater to your fitness niche will be very helpful when purchasing your shoe.
DO #3
Always remember when purchasing, it’s a dry run. Mimic the parameters for the activity. Whether you are buying your shoe physically or online, when trying on the shoe, act as if you are going to do what the shoe is intended to do. If you wear socks, carry the socks with you when you are buying the shoe or when it has been delivered. I also recommend walking or jogging around, jumping or even squatting to ensure that you are okay with your selection.
DON’T #1
Do not make purchasing decisions when your feet are rested. Instead, make the decision after a long day or even after a training session. I learnt this when I started running. Trust me, this actually makes a big difference. You want your footwear to feel and perform even when your feet are tired, swollen or sore.
DON’T #2
Do not ignore online reviews on a product. Like I mentioned, above doing a bit of research can save you time and money. And as we are on the topic, I also encourage you to (if you don’t already) write reviews and rate products and services. It’s one little step that can help so many people.
TIP #3
There is always a cheaper option. Buying older models (or out-of-season versions) of a sports shoe can save you money. Also, specific colours are usually more expensive than others.
My go-tos by category
Don’t get too excited. I usually stick to what I know, and though I have experimented, I always come back to these listed below:
- Runners
- Brooks Glycerin or Brooks Ghost
- Asics Gel-Nimbus or Asics Gel-Kayano
- Saucony Everrun or Saucony Omni ISO
- Cross-trainers
- Nike Metcon or Nike Flex Supreme
Takeaways
DO get the right fit. I can not stress how important this step is.
DON’T make purchasing decisions when your feet are rested. Try-ons are highly recommended after long days or training sessions.
TIP, add to your own personal research. I suggest that you get an expert’s opinion on the matter. I can’t keep stressing on the importance of your feet.
TRICK, if you are on a budget or just getting started; get cross-trainers. Cross-trainers are versatile (that is they allow for a wide range of activities while offering support). And when you can afford it and you know the fitness niche you want to get into, find the shoe that supports your niche.
As always, I will love to hear your take on the topic.
What is your fitness niche?
How do you select your sports footwear?
Feel free to comment below.
Oh, and for all the beginners reading my blog for the first time, take a look at Part 1 and Part 2 of the series to ensure that you are getting off at the right start.
It’s All About the Fundamentals (Part 1): A Girl Guide to Getting the Right Sports Bra
A Guide for Getting the Right Sports Underwear: It’s All About the Fundamentals (Part 2)