Guide to Buying the Best Training Shoes
When it comes to working out, having the right gear is crucial. From clothes to equipment, every detail matters, and training shoes are one of the most important pieces of workout gear. The right training shoes can make a huge difference in how effective your workout is and how comfortable you feel doing it.
In this guide, we’ll cover what training shoes are, what they are used for, the advantages of wearing them, how they differ from running shoes, and how to find the best ones for your workout.
Why You Need Training Shoes
Training shoes are specifically designed for working out. They provide the necessary support and comfort for training and can help you improve your performance and avoid injuries. Wearing the wrong type of shoe while working out can lead to discomfort and injury. Walking shoes are built for style and durability, so they won’t give you the kind of flexibility or performance you need at the gym. It’s also best to avoid shoes built for other sports because they have specialized features that aren’t always helpful for general training.
What Training Shoes are Used For
Training shoes are useful for a variety of workouts, including high-intensity interval training (HIIT), strength training, aerobics, weightlifting, and cross-training. Some are designed to support quick lateral movements, making them great for agility-based activities. Others are built for stability, which is helpful for strength training. Beyond that, some training shoes are designed for specific workouts. It's important to know what sort of workout you’ll be doing so you can pick the best type of workout shoes for your needs.
Advantages of Training Shoes
Wearing training shoes while working out offers a lot of advantages, including:
Improved performance: Training shoes are designed to provide the necessary support and cushioning for explosive movements like jumping and dashing, which can help improve your performance. Higher-support training shoes can instead offer extra support and stability for heavy lifting.
Support and cushioning: Training shoes provide the necessary support, cushioning, and stability for lateral movements and multi-directional activities, which can help keep you on your feet. High-support training shoes can support you while you lift and help you avoid pulling any muscles.
Comfort: Training shoes are well-cushioned and supportive, and they can help reduce pain from impacts and joint strain. Their superior comfort removes distractions so you can focus on performance.
Versatility: Training shoes can be used for various workouts, including HIIT, strength training, aerobics, weightlifting, and cross-training, making them a versatile choice for gym-goers. There’s a wide variety of types to choose from, from general-purpose trainers that work decently for everything to specialized ones that promote performance for specific workouts.
Training Shoes vs. Running Shoes
Buying running shoes for training is one of the most common mistakes new athletes make. While these two types of shoes are similar in many ways, running shoes are designed for different sorts of movements. Their performance features aren’t intended to help you in the gym, and can even throw you off balance at times. Running shoes are built to provide cushioning and propulsion during steady forward motion, and they don’t have the stability you need for quick lateral movements. They’re also very lightweight and flexible, so they may not give you enough support for heavy lifts.
The Anatomy of the Perfect Training Shoe
The perfect training shoe provides the necessary support, comfort, and stability for your specific type of workout. Let’s break down the anatomy of training shoes to help you find the right pair.
Upper: The upper is the part of the shoe that covers the top of your foot. Look for training shoes with uppers made of mesh or another flexible, breathable material to help your feet stay cool and dry during your workout.
Midsole: The midsole is the layer of cushioning between the upper and the outsole that absorbs shocks and provides stability. A flexible midsole that molds to the shape of your foot is ideal for most training shoes, though weightlifters may benefit from a little more support.
Heel-to-Toe Drop: The heel-to-toe drop refers to the difference in height between the heel and the forefoot of the shoe. It's important to choose a heel-to-toe drop that is appropriate for your type of workout. This can also be referred to as the offset.
Outsole: The outsole is the bottom part of the shoe that comes into contact with the ground. Training shoes should have lightweight outsoles that provide good traction and grip, especially if you'll be doing cross-training exercises requiring quick lateral movements. It should also have enough cushioning in the right places so you don’t feel shocks when you jump or move sharply.
Width: It's important to choose a shoe that fits well and provides enough room for your toes to move freely. If you have wide feet, make sure to get a wider pair of shoes to avoid discomfort and blisters.
Weight: A shoe’s weight can seriously impact your performance during a workout. Lighter shoes are ideal for activities that require quick movements and agility, while heavier ones are better for activities that require more stability and support.
Ankle Support: Some athletic shoes are built to support your ankles as you move, giving you protection and stability. The higher a shoe’s cuffs, the more ankle stability it typically provides. Some training shoes have ankle support features such as padding or straps that help keep your ankle stable during lateral movements or high-impact exercises. However, there’s a tradeoff: ankle support can increase a shoe’s weight and reduce your mobility.
By understanding the different parts of a training shoe, you can make a more informed decision when purchasing the perfect pair for your workouts. Remember to consider your specific needs, foot structure, and workout routine when choosing a training shoe to make sure you get the right balance of comfort, support, and stability.
Heel-to-Toe Drop
The heel-to-toe drop, also known as the “offset” or “drop,” is important to keep in mind when buying shoes. It’s the difference in height between the heel and the front of the foot, typically measured in millimeters or inches. To picture this, imagine a flat, level line drawn beneath your heel as you wear the shoe. The further below this line your toes fall, the larger the drop.
The ideal drop for training shoes varies depending on the type of workout you’ll be doing. For instance, weightlifting shoes tend to have a lower drop, giving them a stable base and better foot-to-ground contact. Cross-training shoes typically have a higher drop, which gives them better cushioning and support for your feet. A moderate drop will work well in most circumstances if you need a versatile, all-purpose workout shoe. However, it's important to note that the ideal heel-to-toe drop for your training shoes ultimately depends on your preference, foot structure, and workout routine.
How Training Shoes Should Fit
It's important to make sure your training shoes fit properly to avoid discomfort and injury. Here are some tips for ensuring a good fit:
Try on shoes in the afternoon. Your feet swell during the day, so it's best to try on gym shoes in the afternoon when your feet are at their largest.
Make sure there’s enough space. There should be a little space between the end of your longest toe and the end of the shoe, about the width of your thumb. You should be able to wiggle your toes inside them without causing the rest of the shoe to move.
Check the width. Make sure the shoes fit comfortably around the widest part of your foot. Narrow shoes can hurt your arches if you have wide feet. On the other hand, shoes that are too wide can slip around as you move, causing blisters and reducing your balance.
Wear gym socks. When trying training shoes on, wear the same kind of socks you plan to wear at the gym to get an accurate idea of how they’ll feel.
Lace them up. Make sure the shoes are snug around your heel and midfoot, but not too tight. They should fit securely in place as you move without feeling uncomfortable.
Try some moves. Make sure the shoes feel comfortable and secure when you walk around. Try some of the basic movements of your workout routine while wearing them to make sure they feel right.
How to Take Care of Your Training Shoes
Taking care of your training shoes is essential to prolong their lifespan and maintain their performance. Here are some tips to help you take care of your training shoes:
Brush them off regularly. After each workout, wipe down your shoes with a damp cloth to remove any dirt or sweat.
Hand wash them. After a few workouts, your shoes might be dirty enough that they need a thorough cleaning. Soak them in a sink filled with cold or lukewarm water and some gentle detergent. Don’t put them in the washing machine unless specified by the manufacturer.
Air them out. Leave your shoes in a well-ventilated area to dry completely after cleaning. Avoid placing them in direct sunlight or near a heat source, as this can damage the materials.
Store them properly. When not in use, store your shoes in a cool, dry place away from direct sunlight and moisture. You can use a shoe tree or stuff the toes with newspaper to help them keep their shape.
Rotate them. If you use your training shoes frequently, it's a good idea to rotate between two or more pairs. This will allow each pair to air out and recover between workouts, reducing odors and extending their lifespan.
When should you replace training shoes?
As much as we all love our trusty training shoes, they don't last forever. Over time, the materials will wear down and lose their support, traction, and cushioning, leading to discomfort, pain, and even injury.
So how do you know when to retire your old pair and invest in a new one? Here are some signs to look out for:
Wear and tear: If you notice any visible signs of wear and tear on the soles, uppers, or midsoles of your shoes, it's a clear indication that they're nearing the end of their lifespan. Check for holes, tears, or cracks, and pay attention to areas that feel overly soft or squishy.
Pain or discomfort: If you start experiencing pain or discomfort during or after your workouts, it could be a sign that your shoes no longer provide the support and cushioning you need. Look out for any aches or soreness in your feet, ankles, knees, or hips and any blisters or hot spots. If you’re unsure the shoes are the cause, try working out in another pair and compare the differences.
Reduced performance: If your performance is gradually dropping, an old pair of shoes might be the problem. As shoes wear down, they lose their ability to absorb shock and provide stability, which can impact your performance and technique.
Mileage: If you've been using your shoes for a while, it's a good idea to keep track of the mileage. As a general rule of thumb, most training shoes will last between 300-500 miles before needing to be replaced. If you're not sure how many miles you've put on your shoes, you can estimate based on how often you use them and the duration of your workouts.
It's important to pay attention to the wear and tear on your training shoes and any pain, discomfort, or reduced performance you experience. By replacing your shoes when needed, it will help you get the support and cushioning you need to perform at your best.
Finding the Perfect Training Shoe
Investing in a good pair of training shoes is essential for anyone looking to take their workouts to the next level. Not only do they provide the support, stability, and cushioning needed to perform various exercises, training shoes can also help prevent injuries and improve overall performance. When shopping for training shoes, it's important to keep in mind the specific needs of your workout routine, as well as factors such as foot type, arch support, and heel-to-toe drop. By understanding the anatomy of a good training shoe and knowing what to look for when buying a pair, you can make an informed decision and get the best shoes for your needs.
It's also important to take care of your training shoes by cleaning them regularly, allowing them to air out between workouts, and replacing them when needed. By following our tips, you can help prolong the lifespan of your shoes and ensure that they continue to provide the support and cushioning you need for your workouts. Overall, the right pair of training shoes can make all the difference in your workouts, so don't be afraid to invest in a good pair. Your feet (and your body) will thank you for it.