What muscle groups are trained by sneakers. What you need to know when choosing sports shoes. Features of running shoes

Sneakers are sports shoes that have firmly entered the wardrobe of people of all ages. The modern urban rhythm forces us to walk a lot. How to choose the right walking shoes so that moving in them doesn’t create problems and your feet don’t get tired? It is necessary to focus on a number of conditions and criteria.

The advantage of sneakers as casual shoes is determined by several reasons:

they are designed for heavy loads and long distances;
their design corresponds to the anatomical features of the foot;
you can select a model taking into account physiological changes in the position of the legs during walking.

People leading an active lifestyle choose sneakers as their main footwear for walking around the city because of their comfort, stability, and wear resistance.

Features of walking shoes

Walking sneakers are flexible and contain special orthopedic elements that protect the foot when moving:

a thick, dense sole cushions the vertical contact of the foot with the surface;
a rigid high heel ensures stability of the foot when moving;
high edges fix the movable ankle joint.

Running and walking shoes differ significantly. Thus, running shoes are designed taking into account the leaning of the entire body forward when running. This is not acceptable in walking shoes.

Requirements for the characteristics of sneakers

Every detail of the walking shoes meets the requirements of comfort, convenience and injury safety.

The sole should be thick and elastic to protect against unevenness and soften the shock when walking. Tread – provide traction to the surface.
The heel area is high and rigid, for stability and protection against lateral slipping.
Elastic midsole materials should provide shock absorption. In cross-country hiking shoes, silicone gel absorbs shock, protecting your knees and spine.
The purpose of the soft cushion (instep support) on the midsole is to prevent flat feet and protect the ankle from rapid fatigue.
Insoles should absorb moisture well and be easy to remove.
The top allows air to pass through. The best materials are textiles, a combination of leather and high-tech synthetics.
The laces should not be deformed or untied spontaneously.

How to correctly determine quality

To understand how to choose the right walking shoes, you need to familiarize yourself with the general requirements, as well as decide on the specific type of walking. The basic selection criteria are as follows:

external condition,
quality of individual elements and materials,
fit to the leg.

What you need to see during an external examination

Outsole shape and tread. Sneakers for walking over rough terrain are equipped with a wide sole and a “back and forth” tread;
On the toes there is a rubber lining that protects against delamination;
On the sole there is a manufacturer's logo, on the tongue there is a label with markings;
The stitching is even, the stitching is tight;
The glue is applied carefully;
The smell of synthetics is weak and pleasant;
Weight is light.

The absence of at least one sign is a signal of a fake.

Sneakers intended for walking should have high lacing, grooved soles and a soft top.

What to see during a thorough inspection

The presence of an instep support.
The insole is removable, hygroscopic.
The sole should be made of dense composite (multilayer) material. Deep relief - for outdoor activities. Shallow is an attribute of shoes for walking. Race walking shoes should have a segmented sole.
Soft cushion around the ankle to prevent chafing.
High quality upper.

Fitting

Sneakers, like any shoes for long walking, must be tried on when purchasing. To prevent the big toe from being “butt-toe” with the toe of the shoe, there should be a gap of up to ½ cm between them. It is better to try on in the evening: daytime loads increase the volume of the legs, giving a margin in size.

Try on both feet in socks of the thickness that you plan to wear with sports shoes. There are models with a leg adjustment system.

The wrong choice of walking shoes can cause health problems - from calluses to varicose veins, spinal pain and the development of flat feet.

Where is the best place to buy and why?

High quality shoes are looked for in specialized stores or departments. There, the reputation of manufacturing companies is confirmed by warranty periods from several months to several years, depending on the model. The buyer can exchange or return the product if a defect is detected, disappointment in color, or error in size.

The online store excludes the possibility of trying on items.

In markets, a brand label can hide a fake. Prices in company stores are higher than in the market. But this is the case when the price of sneakers for everyday walking becomes a guarantee of the quality of the product.

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.

Good sneakers not only provide comfort during exercise and make training fun, but also help improve technique and avoid injuries: dislocations, sprains, as well as excessive stress on joints and ligaments. We’ll tell you right now which sneakers to choose for fitness, strength or aerobic sports.

Sneakers for strength training

If you just go to the gym and occasionally squat with a small barbell, regular fitness sneakers will be enough, we will talk about them below. If your goal is powerlifting or bodybuilding, you should approach the purchase of shoes more carefully.

Sneakers for strength sports must have hard and hard sole, ensuring a stable position and stability of the athlete. When performing weight-bearing exercises, your feet should be firmly on the ground with your feet flat on the floor. Contrary to popular misconception, depreciation is not needed here, but only gets in the way. The shock-absorbing sole does not distribute body weight evenly and increases the load on the knees. The foot should fit snugly in the sneaker, under no circumstances should you “walk” there. And, on the contrary, if the shoes press or squeeze, there is no need to buy them. And definitely "tractor" sole– it should not slide.

How to choose the right sneakers for CrossFit?

CrossFit is a relatively new discipline. Its peculiarity is that it includes both strength and aerobic exercises. These are squats, push-ups, running, jumping. Therefore, shoes for strength-trainers are not suitable here - look for universal ones.

CrossFit shoes must have:

excellent grip on the surface in the hall or on the street – no slipping! Running, jumping on a pedestal and many other movements can only be performed in suitable shoes;
stable, durable and dense sole, which does not spring (foam and gel soles are not suitable, this material does not contribute to core stability when performing exercises);
mesh upper(during high-intensity workouts, feet sweat, so shoes should be well breathable).

How to choose sneakers for fitness?

Do you mainly attend group programs? Do you like Zumba, step, fitball, circuit training in mini-groups? Such exercises include aerobic exercise, fast coordinated movements, spins and jumps, and do not contain serious force or impact loads. Accordingly, the requirements for fitness shoes are completely different.

Read also:

Fitness sneakers should be:

light (the lighter the shoes, the clearer and faster your movements will be);
breathable (the lightweight mesh upper of the sneakers makes them lighter and more suitable for intense use);
with a flexible, soft and plastic sole (with such a load, on the contrary, shock absorption is very necessary).

Good day everyone, today we will put on our shoes for a run!

Let's start with the fact that not any sports shoes are suitable for this. Sneakers, for example, are not suitable, just as sneakers for basketball, tennis, walking, etc. are not suitable. Each sport involves a specific load, and for an unprepared athlete it is most important to compensate for it correctly so as not to get injured.

There are shoes designed specifically for running - running sneakers and spikes; they reduce the risk of injury and help you achieve good results. We won’t talk about spikes in this article; they have their own purpose and are not suitable for beginner runners; let’s look at sneakers.

There are several common features for running shoes:

1) Running shoes (with the exception of some special models) must have cushioning. It should be in the heel of the sole, and the same happens in the toe. All manufacturers of high-quality running shoes indicate the presence and position of shock-absorbing inserts.

2) The sole and upper of the sneaker must be flexible and soft in the front part.

3) The sole has abrasion-resistant rubber inserts. Most often they are located in the heel and on the outside of the toe of the sneaker, where the main load falls.

4) Running shoes are never made of leather or other poorly breathable materials.

5) Rigid elements of the upper of the sneaker are allowed only in the heel area. But they should not be in contact with the leg, rubbing or putting pressure on the Achilles tendon.

6) Lacing should ideally be located asymmetrically on the sneaker, closer to the inside of the foot.

7) It is better if the lacing loops are not united by a single rigid bar. They should be able to move slightly so that the sneakers can fit more tightly on the foot. However, this does not have to be the case.

8) The insole must be removable so that it can be replaced with an orthopedic one if necessary.

9) The weight of a pair of sneakers should not exceed 400 grams.

But that is not all. Just because a shoe is good for running doesn't mean it's good for you. There are several factors to consider.

Gender of the athlete

Men's and women's sneakers differ not only in color. A woman's foot is more demanding of shoes, so additional technologies and other materials can be used. The main differences between women's sneakers:

1) The proportions of a woman’s leg on average differ from the proportions of a man’s, which means the last is different. Women's last is narrower

2) The heel of women's running shoes has extra height, reducing the likelihood of Achilles tendon damage

3) Women weigh less than men and therefore the cushioning of women's sneakers is softer than men's

An exception to these rules is, as a rule, competitive shoes, which do not have any serious design solutions and technologies, but are not suitable for long-term training.

Pronation, supination and arch height

If you are not familiar with these concepts, you can read about them in the article pronation and supination. Here, I want to note that when choosing sneakers, the degree of pronation and the height of the arch of your foot are one of the decisive factors - this parameter directly affects the likelihood of injury. People with overpronation and low arches should choose sneakers with arch support (protection against overpronation), this will increase shock absorption and save your knees. While it is completely contraindicated for hypopronators to wear them - the likelihood of twisting a leg increases.

Wide and narrow feet, shoe size

The width of the pad mainly depends on the manufacturer. For example, Asics traditionally has a rather narrow last, Saikoni and Brooks have a wide last, and Mizuno has a narrow last at the heel and wide at the toe. When trying on sneakers, pay attention to how they fit on your foot - the sneakers should fit snugly to your foot, but at the same time not put pressure anywhere. Always lace your sneakers starting at the bottom loops to get the best fit on your foot.

The shoe size should be chosen so that the big toe does not reach the toe of the sneaker by at least 3 millimeters. This is due to the fact that when running, the foot increases in size and if you took sneakers that are exactly the right size, your nail may be damaged when running. For the same reason, it is better to try on sneakers in the evening, when the foot is enlarged from the daily load. For fitting, you should wear your running socks and have orthotics with you if you use them.

Some types of sneakers are made to run small. Most often these are competition shoes.

Type of training and weight of the athlete

The pattern here is simple: the greater your weight, the longer the distance and the worse the training of your muscles and ligaments, the more desirable is the cushioning and support. Which one (in which parts of the sneaker) depends on the structure of your foot, biomechanics and running technique.

The difference in sole height from heel to toe and running technique

The drop value is selected depending on the technique of placing the foot when running. There are generally three types of running: heel strike and midfoot or forefoot strike. When running on the heel, it is made higher and there is usually decent cushioning in the heel to minimize the risk of knee injury. When running on the midfoot or forefoot, the sole is flatter and the cushioning is placed primarily in the front.

Just as stated above, a higher heel reduces the risk of Achilles tendon injury.

There is an opinion that the difference can affect and change your running technique. We are skeptical about this claim. The difference may help or hinder you a little from running with your technique, but the interference will never be so strong that the technique will change.

Summer and competition running shoes are made to be lightweight, breathable and easy to get wet. Winter and autumn-spring sneakers are made from denser materials that do not get wet well and retain heat better.

Contrary to the hopes of many people, there are no sneakers that are both well ventilated and waterproof. Even Gore-Tex fabric, designed to solve this problem, does not always cope with it successfully.

Coating

The sole of the sneaker primarily depends on the surface on which we run. For running on treadmills, asphalt and other hard, flat surfaces, a flat, soft sole is suitable. For dirt tracks and similar softer soils, the sole is stiffer and the tread is deeper to improve performance. Running through the forest and in bad weather requires even more tread, and sometimes iron spikes, to prevent slipping on fallen tree trunks, ice, etc. Also, these soles are made even more rigid to protect the athlete’s foot from all kinds of sharp stones and snags.

In addition to the sole, off-road shoes often include lateral support to protect the foot from dislocations and a denser mesh that is more difficult to damage.

The difference between brands is not only observed in the pads. Each brand also has its own technologies and, although they are all similar in meaning to each other, they still have differences. So Asics uses gel, saikoni and brux, foam for shock absorption, and mizuno uses a plastic plate. They all perform the same function, but behave slightly differently, so it is better to try several options and choose the most comfortable one.

Also, some brands have their own focus. For example, Salomon focuses mainly on off-road driving.

Most of the characteristics considered can and should be determined independently, however, the degree of pronation and flat feet, as well as the nuances of the technique, are best clarified using special equipment. This can be done by going