Increase Your Athletic Performance
If you spend ANY time doing cardio, and you should in order to keep your heart healthy, know that your shoes can affect your performance.
More often than not, I see people working out in visibly worn out shoes. I too am guilty of wearing inappropriate footwear at the gym. Why spend money on cute athletic clothing only to ruin the outfit with ugly shoes? Injury; that’s why.
Typical tennis shoes are not meant to be worn training. Most shoes lack support and are for aesthetics more than anything else. I take indoor cycling classes fairly often and always wear normal tennis shoes. One of my co-workers is an avid cyclist so I asked if cycling shoes are necessary. “Absolutely!” She compared it to running in sandals versus tennis shoes. Wow.
I used to run a lot on the treadmill and would get shin splints every single time. Not knowing that the issue is avoidable, I never made any changes to my routine. I haven’t used cardio equipment in a pretty long time since I prefer HIIT group fitness classes. However, just the other day I got to the gym late and missed my barre class. I didn’t want to skip working out altogether, so I decided to jump on the treadmill for the first time in a long time. Since the class is barefoot, the only thing I had with me were worn-out tennis shoes. As you probably know, Nike shoes are meant for walking and not much else. Especially when they’re 4+ years old. The run felt great but only for a mile and a half when the old shin splints started to kick in. I (shouldn’t have) ran another mile before the pain became unbearable and I forced myself to quit. What’s frustrating is that had it not been for the pain in my shins, I could have easily run another couple of miles.
I haven’t tried running on a Woodway treadmill yet but they’re supposedly much easier on the joints due to absorbing shock and eliminating friction, not to mention they use 50% less electricity than typical treadmills. That’s a win-win if I’ve ever seen one! Other low-impact cardio workouts include ellipticals, TRX, rowing, swimming and cycling to name a few. If you don’t like one form of cardio, choose another. Don’t use it as an excuse to skip out on raising your heart rate altogether.
A few years back I went to JackRabbit, a store for running shoes and apparel, to invest in new running shoes. For my Ohio readers, they have a few stores in Cincinnati. I went back again yesterday after the awful Nike experience to get a second pair of training shoes. The employees are experts in feel, fit and function. At this store in particular, they do a gait analysis by watching how you run on a treadmill to see how your feet land. As I was told, someone who overpronates (inward rolling of the foot) needs a stability shoe. My feet land neutral so a stability shoe could overcorrect and lead to problems were there aren’t any.
My shoe expert informed me that shin splints can be caused from a number of things from wearing old, unsupportive shoes, running on uneven terrain, poor form, tight calf muscles, increasing speed or distance too quickly, and the height or lack of, arches. Knowing this, the best way to avoid shin splints is to invest in new shoes, stretch, use shoe inserts if needed, and increase speed and distance slowly over time.
If there are any designers reading, my only complaint is the awful color palettes athletic gear comes in. I found a comfortable pair of shoes only to find they came in one option; purple soles, orange toes and green heels. Thank you, next. I opted for a pair of all black Asics GEL-Nimbus 21 with FlyteFoam technology to absorb shock. Still not particularly attractive but less in your face. Along with running, these will be great in my high-intensity training classes. You wouldn’t believe the difference a new pair of athletic shoes make!
I got to the register to find my new shoes setting me back $150. Like everything else, staying in good health costs more upfront but saves you a fortune in the long run… see what I did there? I’d much rather pay for new athletic shoes now than have other issues later down the line.
There are many factors to consider when replacing your shoes; foot pronation, height of arches, incline of the heel, cushion, function. The best thing you can do for yourself is head to your local sports store and speak with an expert to find a pair of shoes that fit your needs. We can’t all be experts on everything. If you’re experiencing pain or discomfort, seek help immediately. Although your shoes may still look like they’re in decent shape, they don’t last forever. It is best to replace shoes every 300-500 miles. Remember, running errands add wear and tear in addition to athletic training.
The next item on my shopping list is cycling shoes. Any suggestions?
-Mallory
