How to choose sneakers for fitness, crossfit and strength training. Which women's sneakers to choose for fitness in the gym? Which sneakers are best for fitness for a woman?

One well-known chain sporting goods store has very funny price tags. For example, “running shoes, 30 minutes, twice a week.” What happens if the distance is increased? Will they fall apart?

Seriously, every type of training load requires a different shoe, and it's not so much about brands and trends, but about the way the foot is supported, the rigidity of the sole and the materials used. And price tags indicating running times simply hint that the shoes are not for a marathon.

What kind of fitness shoes do we need?

In the modern world, brand awareness matters little. Professionals know that it takes no more time to wear out sneakers from a well-known brand than from a little-known one. Another thing is that fitness shoes should not be slippers and moccasins, but this is obvious.

In general, it all depends on what we are doing:

How to choose running shoes

For a beginner, any running shoe that fits well will do. They must have:

shock-absorbing inserts in the heel area, and the middle of the arch of the foot. Several technologies are used today. The voids are filled with a special gel and air chambers are made in them. Sometimes the shock absorber is something like a spring made of synthetic materials. This type of running shoe has become very popular in recent years, but it is worth remembering that it is more suitable for distance runs. If you practice sports, it is better to take shoes with gel, it better protects against impact load, which in this case is high;
ventilation. Gore-Tex or other materials are often used for insulation, and simple mesh inserts to allow the leg to “breathe”. It is worth noting that in rainy weather the mesh can be coated with a water-repellent spray, and your feet will not get wet, so you should not be afraid of running shoes with inserts;
suitable sole texture. Before you buy any women's running shoes with suitable functionality, you should consider where you will be running. If shoes are purchased for training on a simulator, you should pay attention to plastic foam materials. “Springy” soles work a little worse; they sometimes slip. Universal sneakers for CrossFit and sprints are almost completely unsuitable for track running. If training takes place in a forested park and the terrain is not smooth, you should buy running shoes for running, hiking, or running in the forest in the fall and spring. They are distinguished by a more aggressive “jagged” relief. You can run on a track or stadium in almost any shoe. But for asphalt, the notorious “springs” and moderation in choosing a distance are better;
comfortable last. Professionals choose sneakers based on the type of foot placement. Amateurs can get by with a simple fitting. Shoes should fit the foot, but not be too tight. The heel should not dig in, and the toes should lie relatively freely in the sock.

The golden rule for choosing fitness sneakers is: “Try on shoes after a hard day on your feet, or after a workout. The foot will swell a little, and you will be able to buy something more suitable than if you tried it on under normal conditions.”

How to choose winter sneakers

Before purchasing winter sneakers, you need to decide what they are for. Those who run usually buy two pairs of shoes for the winter:

If for some reason you want to buy sports shoes for walking, you should pay attention to sneakers, not trekking boots. They are less slippery and warmer. It is winter sneakers that may be too light for walking for several hours with a stroller, for example.

Are women's sneakers different from men's?

There is an opinion that you can wear sneakers for a teenage boy, as long as the size fits. In fact, women's running shoes cushion slightly differently. For girls, the center of gravity is closer to the heel, so the cut of the shoe is slightly different. Men's sneakers can only be worn by very thin and short ladies, and this is not necessary. Most manufacturers duplicate the highest quality models in both women's and men's versions.

Do you need special sneakers for the gym?

Not everyone should think that it’s not worth buying sneakers for the gym; running shoes will do, too. First of all, decide what you do in the gym.

If by exercise we mean some simple gymnastics with dumbbells and movements while sitting and lying down in exercise machines, indeed, the shoes can be almost anything. But shock-absorbing inserts such as cushions under the heels should be avoided.

You should not wear so-called weight loss sneakers to the gym. These are specialized fitness shoes, the sole of which is made like an unstable platform. Hemispheres with air under the heel should, according to the manufacturer, contribute to greater work of the muscles of the legs and body. In the gym, these shoes only get in the way, creating unnecessary instability and the risk of injury.

Fitness sneakers are not a forever purchase. For an amateur who runs/exercises 3-4 times a week, replacing them every six months or a little more often is justified. So new shoes are not a fashion fad, but a way to stay healthy and train without injury.

Choosing clothes for sports is not difficult. Natural materials, comfortable fit - this is already quite enough. But choosing the right shoes for fitness can be quite difficult. In some cases, you cannot do without the help of professionals, but we can give you a couple of general tips.

Appearance, of course, is important, especially for women, but you should not make it the main criterion. The right choice of sports shoes for fitness is not a whim or a sophistication. It can protect against accidental injury, reduce stress on the foot and lower leg, and also increase the effectiveness of training.

It is worth choosing shoes in the evening, especially if there is a tendency for your feet to swell. Then during training it will sit well and will not cause discomfort. Needless to say, it should fit perfectly and not press, chafe or loose.

Therefore, you should not spare money on buying shoes for fitness, especially if you do it constantly. Preference should be given to stores specializing in the sale of sporting goods. There they will be able to help you choose the right pair based on your chosen fitness area.

If possible, you should consult with the trainer who will conduct the classes before starting classes. A good specialist will help you choose the right shoes. This is especially important for people who have suffered a musculoskeletal injury or have severe pathologies (clubfoot, flat feet, different leg heights, and so on). In complicated situations, you may need to consult an orthopedist and individually select shoes for fitness.

Any shoes should be light and breathable so that moisture does not accumulate inside. To do this, fabric or mesh inserts are made in the upper part. As for fasteners, it is better to choose models with laces rather than Velcro, which can pinch blood vessels and impair blood flow.

Shoes for different workouts

To choose the right shoes, you first need to decide what type of fitness you plan to practice. All of them create different loads on the musculoskeletal system and require different ways to compensate for it.

There are several main directions:

Yoga, stretching and Pilates are types of fitness that do not require shoes at all. If you practice them at home, you can practice barefoot. This will provide additional stimulation to the soles of your feet. But when classes are held at a sports club, you should wear simple socks. If classes in them seem uncomfortable, then jazz shoes will do.

Jazz shoes are also recommended for dance classes. This type of women's fitness shoes is made of fabric, artificial or natural leather, which ensures a tight fit to the foot. The heel and heel are reinforced with outsole inserts, but they are not connected to each other, which provides increased mobility. The inserts can be plastic or suede, providing good stability when rotating. Jazz shoes can be low, like ballet shoes, or higher, like ankle boots.

For step and aerobics classes, you need high-top sneakers that provide good ankle support. The back should have a cutout for the Achilles tendon. The sole should be solid and moderately hard. The optimal cushioning is the toe and heel. If you plan to exercise at home or in the gym, you can buy sneakers with white soles, but they are not suitable for outdoor activities.

The best shoes for strength training and gym work are regular running shoes, but they should provide good cushioning. In this case, it doesn’t even matter what kind of depreciation method will be used: springs, air cushion or some other.

Running and walking. Shoes for running are slightly different from those suitable for other types of fitness. It is recommended to buy sneakers with good cushioning and a rounded toe. If you plan to run on rough terrain, you should choose sneakers with high tread or even spikes.

Today, the dream of many people is to be fit and healthy. But dreams alone will not help make your body perfect; for this you need, first of all, to take a step towards sports. And for this step to be comfortable and effective, you need to purchase good, high-quality and suitable sneakers for training.

Many people think that the sneakers they wear for walking with friends are also suitable for working out in the gym, but this is a mistaken opinion. For exercise in the gym, you need to select sneakers individually, depending on what type of physical exercise you plan to do.

How to choose sneakers for the gym

Properly chosen shoes are not only comfortable when working out in the gym, but also protect against unnecessary injuries. After all, if your shoes are chosen incorrectly, you will not be able to avoid falls when playing sports. What do you need to remember to avoid mistakes when choosing shoes for the gym?

Always consider a few rules for choosing sports shoes, and thanks to them you will choose the ideal pair for sports:

for gyms, you should take sneakers with grooved soles to avoid slipping;
the top of the shoe should be light and breathable, it is advisable to avoid synthetic fabrics, because sports shoes should be well ventilated and not float the foot;
the sole of sports shoes should be widened near the heel, since such shoes are always stable;
the heel of the shoe for the gym should be solid, like the frame of the sneaker itself, because soft shoes easily warp under load and can cause injury;
the sole of training shoes should not only be grooved, but also stable, with shock-absorbing properties;
sneakers for the gym should be light, of high quality, meet all orthopedic requirements and satisfy your aesthetic tastes;
buy sneakers with laces; they fit securely on your feet;
Make sure that the tongue on your sports shoes is securely sewn on and does not curl inward.

Men's shoes

While women pay a lot of attention to the choice of sportswear and shoes, men very often choose shoes almost at random, thereby creating discomfort and the threat of injury during training.

To choose the right men's sneakers for training in the gym, it is not necessary to rely on trendy types, because a brand does not mean reliability. The main thing is to learn to distinguish between shoes for athletics and shoes for strength training.

For athletics, First of all, you need to pay attention to the sole of the sneaker; it should be hard, grooved and with good shock-absorbing qualities.

For strength exercises take shoes with a solid back and frame. This pair will protect against sprains when lifting heavy objects. For strength training, it is better to take high-top sneakers; they fit snugly to the foot and protect against ligament tears and various types of sprains.

Female sneakers

Sneakers for women are chosen according to the same principle as sneakers for men. If you decide to exercise on a treadmill, choose light, comfortable shoes, preferably without laces, fasteners or Velcro. Sneakers with elastic fit perfectly on the foot and are very comfortable for athletics.

Strength exercises always require tougher and harder shoes.

For playing tennis, badminton, etc. It is better to take light leather sneakers-boots, because shoes with low backs can fly off your feet.

When choosing women's sneakers, do not forget about such an important point as style and fashion. When choosing sports shoes, we should not forget that a woman should be irresistible even in the gym.

Sneakers for classes

If you decide to buy comfortable and reliable sneakers for working out in the gym, then you should follow some rules.

Once you have decided on the color and style, take the selected sneakers in your hand and check their approximate weight. Sneakers for exercise should not be heavy. Excess weight of sports shoes indicates poor quality, because natural materials for sports shoes are quite light.

Next, look carefully at the chosen shoes, look for unevenness on the seams and glue residues at the joints. If you manage to find such defects, you should not buy these shoes; they are of poor quality and will fall apart after the first lesson.

If you are choosing sneakers for training, choose shoes with a rigid back that does not wrinkle.

Next, after putting on your sneakers, stand up on your toes and look at the curve of the sole. If it is in the middle of the sole, you should not take such shoes, they will quickly tire your feet and can cause injury, and over time can lead to flat feet.

The bend should be closer to the toe; shoes with this property are comfortable and practical for training.

You should also take seriously the way the sneaker is supported on your foot; under no circumstances choose sneakers with Velcro; they are intended for hiking and treadmills, and not for serious workouts in the gym.

Take shoes with laces, but give preference to flat laces, because round ones often come undone. The advantage of sneakers with laces is that they can be fixed on your foot in a way that is comfortable for you; such shoes will not fly off or squeeze your foot like sneakers with an elastic band. Remember that the quality of your sports activities depends on the quality of your sneakers.

Indoor sneakers are not much different from regular sports sneakers; their main feature is a soft and breathable surface and a sole that can have a symmetrical pattern.

For outdoor activities, you should not take shoes with a symmetrical pattern on the sole, as they wear out quickly. To choose comfortable shoes for the gym, try bending them to test the elasticity of the sole. For the gym, it is better to take sneakers with a high level of elasticity.

Playing sports should bring joy and benefit, as well as be safe. And not the least role in sports activities is played by the shoes you wear. For a real athlete, there is no such thing as sports shoes, since they are different for different sports. There is one for basketball, another for fitness, and one for tennis. Here it is important to understand how to choose the right sneakers for fitness.

You can trust the advice and recommendations of the seller, but it is better to study all aspects of the choice in advance so as not to become a victim of an “imposed product”. In the question of how to choose sneakers for fitness, you should first study what requirements this type of activity places on shoes and, depending on this, make a choice.

Selection rules or what you should pay attention to

Here are some tips on which sneakers to choose for:

We pay attention to the height of the shoes - it should completely hide and securely fix the ankle joint. This is necessary in order to protect yourself from sprained or dislocated joints.
It is imperative to have shock absorption, otherwise there is a high risk of injury. The sole should be dense and multi-layered; it is highly desirable to have springs or gas cushions under the ball of the foot and the heel of the shoe.
Grip to the floor is equally important. The toe part of the sole of the sneaker should be slightly wider than the heel, this design provides more complete contact with the floor, and therefore better stability.
When it comes to fasteners, give preference to lacing - it will provide a more secure fit to the shoes. This factor is of great importance for active types of activities.
The material of the sneakers should “breathe” and provide good ventilation. An excellent solution would be a synthetic mesh as the base or part of the upper of the shoe.

Before you choose and buy for fitness, it’s a good idea to consult with a trainer. An experienced professional will tell you exactly what you should pay attention to, and will also tell you which manufacturers have proven themselves to be the best. After all, branded items are more expensive for a reason. The world's best manufacturers of sports shoes, such as Asics or Adidas, have carefully studied all the details and, through testing, have identified what good and reliable shoes should be for certain sports activities.

When choosing which sneakers are best for fitness, you should also pay attention to their appearance. After all, any thing, be it shoes, clothing or jewelry, should not only be of high quality and comfortable, but also please the person who wears it.

If you just go to the gym, run a little, do isolation exercises on machines, and don't lift barbells or dumbbells heavier than 5 kilograms, you don't need special strength training shoes. Comfortable shoes for fitness programs will be sufficient.

If you decide to seriously engage in powerlifting, weightlifting, bodybuilding, extreme strength training, or perform complex multi-joint exercises with heavy weights, you should take a more serious approach to choosing shoes.

Features of sneakers

Rigid and firm sole. During strength exercises, your feet should be firmly planted on the ground and your feet should be pressed firmly into the floor. This allows you to fully use the muscles of the hips and buttocks. When you wear running shoes, the shock-absorbing sole absorbs energy, prevents your weight from being distributed evenly across your feet, and reduces knee stability.
Tight fit to the foot. Running shoes should provide good support. The leg should not dangle in them. If the sneakers are too tight or tight, this will disrupt the distribution of weight in your feet and reduce your performance.
Good grip. The sole should not slide - this can lead to injury.

There are several options for running shoes for strength sports. Choose depending on your needs.

Types of sneakers

Weightlifters

Weightlifting shoes are special shoes for weightlifting with a hard sole and a wooden or plastic heel with a height of 12 to 20 millimeters. These shoes provide reliable support, and the raised heel position makes it easier to perform a deep squat.

Weightlifters are recommended to be purchased by those who work with heavy weights or often perform weightlifting exercises: snatch, clean and jerk, squats with a barbell overhead.

In addition, barbells help correct your squatting technique. Study Kinematic changes using weightlifting shoes on barbell back squat. showed that barbells, compared to running shoes, helped correct forward lean during the barbell squat and also increased activation of the knee extensor muscles.

A well-known and expensive model of weightlifting shoes is the Adidas AdiPower with a molded polymer sole, a leather upper and an additional strap for reliable fixation of the foot. These barbells are very light and hard, providing excellent stability during exercise.

The quality of the Nike Romaleos weightlifting shoes is just as good. They are heavier and bulkier, provide excellent stability, which is especially important when lifting heavy weights, and have a wider last.

If you want a more flexible barbell, consider the Inov-8 Fastlift 335. These barbells are lightweight and comfortable with a flexible front.

Minimalist sneakers

These are very flexible sneakers with thin soles that will make you feel as comfortable as you can get in a shoe.

Such models ensure that the legs are as stable as possible and the feet are in full contact with the ground during the exercise. One study Influence of the Foot-floor Interface on Squatting Performance. found that minimalist running shoes provided a more stable base during squats than mixed training running shoes.

Also, sneakers without cushioning and a raised heel help strengthen your feet. One study Effect of increased mechanical stimuli on foot muscles functional capacity. showed that minimalist running shoes increased strength and hypertrophy of the foot muscles.

The most famous minimalist sneakers are the Vibram Five Fingers, which cannot be confused with anything else due to their unusual appearance - the division of the toe into five fingers. Vibram has a wide range of models, so choose options with minimal cushioning.

A good example of a minimalist shoe is the Nike Free Hyperfeel Sneakers. Designed for running, they have a very thin and flexible sole, and light cushioning is provided not by gel or foam, but by a special insole.

The Nike Free Hyperfeel has a fairly narrow last, which is not the case with the other minimalist Altra Samson model. These shoes have a wide toe that allows you to fully straighten your toes. Combined with the flexibility and zero heel lift, this creates a barefoot feel while still providing good traction.

However, these shoes require some flexibility in the ankle muscles. If you can't maintain a neutral foot position during squats, the lack of support can negatively impact your technique, causing you to fall on the inside of your feet and roll your knees inward.

If you decide to buy such shoes, at first do not wear them every day so that the foot muscles get used to them gradually, and watch the technique to eliminate mistakes.

Sneakers

converse.co.th

The rubber sole of the sneaker does not prevent the foot from pressing firmly to the floor, and the high models provide ankle support.

The shoes are well suited for movements such as deadlifts, squats with a low bar position on the back or with a wide stance. This is a good option for powerlifters and for those who are just starting out in strength sports and don't want to spend a lot of money on sports shoes.

They are much less suitable for weightlifting movements. When bringing your knees forward with your chest raised, for example when taking a barbell into a squat, a good stretch of the calf muscles is required, otherwise the heel will lift off the floor. Weightlifting shoes can compensate for lack of mobility and improve technique a little, but sneakers and minimalist sneakers cannot.

Crossfit sneakers

CrossFit includes exercises not only from weightlifting, but also from other sports: gymnastics, kettlebell lifting, extreme strength training, running and others. Therefore, CrossFit sneakers must be universal.

Features of sneakers

Stable, non-spring sole. Shoes with foam or gel soles are not suitable for CrossFit because they do not provide enough stability during strength exercises.
Durable sole. Soft-soled sneakers will not withstand rope climbing.
Good grip. Running, jumping on a pedestal, jumping over a bar, a farmer's walk and extreme strength exercises like flipping a giant tire or pushing a sled require good grip.
Breathability. To keep your feet in sneakers during super-intensive Workout of the Day sessions, the shoes should have a mesh upper and be well-ventilated.

Cross training shoes

Unlike weightlifting shoes, cross-training shoes have a slight heel lift of only about 4mm, which makes them comfortable while performing other exercises.

The sole of the sneakers is firm enough to provide stability, but at the same time flexes well, so running and jumping in them is also quite comfortable. Typically, these sneakers have a mesh textile upper. This prevents your foot from sweating.

The most famous CrossFit shoe is the Reebok Crossfit Nano. Every year they release new models of this line with some improvements such as better sole grip or new upper material. The advantage of Crossfit Nano is its durable sole that does not fall apart when climbing a rope. The sole of sneakers made of softer material wears out within six to ten lifts. It’s especially disappointing if your new expensive sneakers get washed out.

Nike Metcon sneakers are also popular among CrossFitters. These shoes are loved by many athletes and meet all the criteria of a good CrossFit shoe: a firm and flexible sole, a lightweight textile upper, a slight heel rise and good traction.

Tip: Buy several pairs of shoes and change them depending on your training tasks.

Some athletes perform weightlifting exercises in weightlifting bars, and perform WODs in cross-training sneakers or minimalist models if there is no rope in the complex. This approach helps to get all the benefits from the shoes and extend their service life.

Fitness sneakers

There are a huge number of species and new ones are constantly appearing. Among the most famous are aerobics, zumba, step aerobics, fitball, tai-bo, and Bosu exercises. All of these types include aerobic exercise, fast coordinated movements, spins and jumps, and do not contain serious force or impact loads.

Features of sneakers

Ease. The lighter the sneakers, the more convenient it is to move, jump, walk or maintain balance in them.
Breathability. The mesh upper is a definite plus for fitness sneakers. It reduces weight and prevents your feet from sweating.
Flexible sole. The flexible sole allows the foot to move as naturally as possible.
Soft sole. Fitness sneakers do not require much cushioning, since the shock load during exercise is kept to a minimum. However, some softness in the sole won't hurt. In such sneakers it will be more comfortable to walk and jump.

Aerobic training shoes

The Ryka Vida has a special pad in the heel that increases shock absorption, and in the forefoot there are special grooves that make the shoe even more flexible. Rika Influence has enhanced arch support. These sneakers are suitable for people with flat feet.

If your type of fitness involves a lot of jumping, twisting and lateral movements, choose shoes with good cushioning and enhanced arch support. A good example of this type of shoe is the Nike Air Zoom Strong, which features a larger outer bolster and elastic band. Models from Reebok's Hayasu line also provide support above the ankle. They have a seamless upper that eliminates chafing, a sole with additional cushioning and an orthopedic insole.

If you're doing Zumba or planning to learn some form of hip-hop, pay attention to the sole of your sneakers: there should be a pivot point on it.

Domyos 360 sole with pivot point / decathlon.ru

The pivot point facilitates the rotations that often occur in . This type of sole is found on many shoes designed for dance and Zumba, such as the Domyos 360 or the Asics Gel Fit Nova.

Let us know in the comments what your favorite sneakers are for strength training, CrossFit, and fitness, and why you like them.