Published: June 30, 2008 11:10 pm            

Choosing the right shoes for exercise

In the corner of the family room is a large box filled with athletic shoes: Mom’s tennis shoes and Dad’s running shoes.

There was a time midway through the last century when one pair of generic “tennis shoes” or “sneakers” for each athlete in the family (typically one or none) might have sufficed. Not so today, and for good reasons.

Every sport or activity has its own moves, requirements and challenges. The surface — hard wood, clay, grass, concrete or asphalt — also presents special needs.

At least one shoe manufacturer includes with each purchase a warning this particular shoe is safe for use only in the intended sport — running. Running requires you to put one foot in front of the other repeated times with essentially the same gait. Other sports involve sudden stops and starts, lateral moves, cuts and turns. Even the highest quality running shoe would not hold up well or protect the feet under these conditions. It’s important to choose your shoes accordingly.

Tennis: A good tennis shoe has excellent traction plus durability to withstand quick stops, short sprints and sharp cuts and turns. The most durable sole is carbon rubber, and it also provides good traction on hard surfaces. On the other hand, a shoe with a full carbon rubber sole may not be flexible enough for a quick-footed player.

Basketball: From 1920 until the mid 1960s, Chuck Taylor Converse All-Stars were state-of-the-art basketball shoes. With foam rubber cushioning and canvas high tops, they were more than sufficient during the era of the two-handed set shot and the take-your-time offense.

“Chucks” have now become a counter-culture statement, while the increasingly high-tech shoes of the post-Michael Jordan era have become fashionable in their own right. But when shopping for shoes, it’s important to consider your own personal needs rather than the image you want to project.

Walking: The mechanics of walking are distinct from those of running, and shoes now are being engineered to meet the unique needs of exercise walking.

Whereas some runners require a relatively thick, rigid sole for stability and shock absorption, a walker needs a shoe that is flexible, particularly at the ball of the foot. Without flexibility in the shoe, walking tends to cause added stress to the ankle and shin muscles, creating added fatigue and setting the stage for injury.

The flared heel and outsole that is common with some running shoes also is likely to be a hindrance with walking. In fact, most running shoes have an elevated heel; so using them for walking is like walking uphill with every step.

Walking shoes require a snug heel cup and a roomy toe box with plenty of room to spread your toes when you stride.

Running is relatively high impact, and a good running shoe has adequate shock absorption for both the front and rear of the foot. Cushioning that’s too soft defeats the purpose, allowing the foot to move too freely and putting additional stress on joints all the way up the leg.

All athletes, and particularly runners, should be aware of their foot type — pronated, supinated or neutral.

Runners who pronate (rolling their feet inward) and heavy runners need what are known as motion control shoes. They generally are inflexible with denser material on the inside to help correct for pronation.

Runners who supinate and those with high arches need more flexibility and cushioned shoes with softer midsoles.

The neutral foot, which has no motion control issues, needs a stability shoe. It’s more flexible than a motion control shoe but provides greater support and durability than the cushioned shoe.

Whatever your sport, a specialty store, with sales staff who can talk to you about your needs, is the place to shop. Look-alike shoes sold at department chains usually are made for casual wear and do not have the materials and design needed for serious athletic use. Once you know a model number and size of a shoe that works for you, you may be able to find discounts online.

Buying a large box full of athletic shoes requires spending a large box full of money. The cost is small compared to what you might spend at a sports medicine clinic or podiatrist’s office to treat an injury.



Rupp is information and assistance case manager with the Northern Oklahoma Development Authority Area Agency on Aging.