Proper footwear is an essential part of any workout plan. The biomechanics of sports and exercises varies greatly. In order to minimize potential injury, it is important to make sure you get the support you need in all the right places. Everyone moves differently and it is important to find a shoe that supports your foot the right way.
Aerobics Shoes
Shoes that are good for aerobic fitness must have stability to support your ankle during lateral movements and cushioning to lessen the repeated impact of constant on-the-spot movements like knee-ups and jumping jacks. These shoes are also called cross-trainers and are good for a variety of physical training that involves lateral and sudden directional changes. The heel of your cross-trainer should be fairly wide and made of a softer rubber that should bend with light resistance. A good cross-trainer should have some laterally positioned straps or staggered laces for additional foot support.
Running shoes For Road Runners
Road runners need a shoe that offers a lot of cushioning in the heel and the ball of the foot, along with arch support to protect your foot from constant pounding on the pavement. Inward rotation of the foot, or pronation, is common in runners, so make sure you find a shoe that has a strong structure that will keep your foot stabilized. Your shoes should be made of fairly lightweight material -- 25 oz. at the most -- so they don't weigh you down on your runs. Finally, find a shoe that breathes. If you're on a mileage run, there is nothing worse than having hot, sweaty feet.
Racing Shoes
If you are a road racer, you need a competition flat that won't weigh you down during your 5k, 10k and even marathon races. Racing flats are very lightweight -- 10 oz. and under -- and have little to no support. Racing flats should only be worn during tempo work and on race day as they simulate running barefoot. If used properly, racing flats can shave minutes off of your race time.
Walking Shoes
The main difference between a walking shoe and a running shoe is the heel. Walking shoes should have a heel that rounds in so that your heel rolls heel-toe instead of smacking the pavement to prevent sore shins. Your walking shoe should be made of a softer rubber than a running shoe with more flexibility in the toes. Obviously walking shoes should be comfortable. Make sure there is enough room in the toe box, at least 1/2 inch between your toes and the tip of the shoe. It should be wide enough that you can move your toes freely with no pinching or heel slippage.
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