How to choose the right shoes for exercise

It’s official, and I am happy to vouch for it. When it comes to exercise, you need to have more than one style of trainers/runner. Why? Preventing injuries is one key reason. Read on to find out my top tips for what shoes to wear when.

*This post is inspired by my knee injury.

At the end of January, I fell over while playing netball and ruptured my anterior cruciate ligament aka ACL. This ligament is responsible for making the knee bend and straighten, and connecting the thigh bone to the shin bone. It also prevents the knee cap from sliding down.

While there are a lot of factors at play in an injury like mine, my shoes would have played a role in my downfall (hah – pun intended). Netball is a cutting and pivoting sport, played on a variety of surfaces, including grippy synthetic courts. In this instance, my trusty runners were not the best to be wearing on game day.

Netball, like a variety of sports or workouts (think circuit training for example), place different stressors on the body. The right shoes can go a long way in keeping you safe, and keeping a major injury at bay.

Here are my five top tips on popular activities that require the right shoes for the job at hand.

1. Hiking – whether it’s Kokoda or an easy Mt Cootha trail, invest in a pair of hiking boots that are waterproof, have good grip, ankle support, strong laces, large enough toe box that allows you to wiggle your toes freely, and you’re good to go. Contrary to popular belief, a set of good hiking boots do not need to be ‘broken in’. There are plenty of boots on the market now that are hike ready due to smart technology and a truckload of research and development.  My Merrells I bought for hiking Kokoda for example, were just that. They slide on, and I feel like I’m walking on clouds.

2. Trail running – you might be able to get away with your normal runners, but I guarantee the moment you switch to proper trail runners, you will immediately feel the difference. Trail running shoes have extra grip and support to provide proper shock absorption from the uneven terrain you’re covering. They’re also designed for endurance and breathability for those longer runs, and a good fit will also ensure no blisters. I have wide feet and also pronate when I run, and found that the trail running market caters for all this and more. My Adidas trail runners have not let me down yet.

3. Road running – really this is any running that’s pounding the footpath or concrete. For many of us, it’s these joggers that double for anything exercise or workout related. But here’s the thing – they are designed for running on a particular surface, and nothing else. And this is where you want to spend a bit of time getting your running shoes right. They need to support your gait, any pronation and also your running style. Check out a previous post I did on the subject here. It’ll be awhile yet till I hit the pavement, but I’ve replaced my old runners with a pair of New Balance. And I’m itching to to give them a go!

4. Gym class/outdoor training – you’ll find these style of shoes are super comfortable, flexible and breathable. They’ll provide ample cushioning to absorb impact and lessen the stress on the feet. The plus side is that they look great and can double easily as your getting-around- shoes to head to the shops, do the school run, attend yoga etc.

5. Sports – yes, we’re talking here about specific shoes for sports like netball, tennis, squash etc. These sports are played on dedicated surfaces that need the corresponding cushioning and support that these shoes are specifically made for. In addition, these shoes are designed to support sideways movement and change of direction making them superior to normal runners which don’t offer this kind of stability.

So there you have it. You’re not materialistic to have more than one set of runners! You’re smart.

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Until next time,
Maryanne K