How to choose the right shoes for your workout

Wearing the right shoes while workout means a more effective workout—and can avoid any major injury. for example: wearing shoes with a thin tread on your next hike increases your risk of a twisted ankle; wearing cross-training shoes on a multi-mile jog could lead to aching feet, shin splints, plantar fasciitis, and more. That is why your workout shoes deserve the same attention?

While most specialty sport-shoe stores have knowledgeable staff to guide you, but the knowledge of the right type of shoes as per your workout will keep you a few steps ahead of the game.

Here is some expert advice to heed before buying new footwear:

Know your foot

Most major brands now offer a model to suit every foot type. One way to determine your foot's shape is to do a "wet test"--- wet your foot, step on a piece of brown paper, and trace your footprint. Or just look at where your last pair of shoes shows the most wear.

Measure your foot frequently 

Foot size does change in adults as well, so have your feet measured twice a year. Sizes also vary between brands, so go by what fits, not by what size the shoe is.

Shop toward the end of the day

Feet swell over the course of the day; they also expand while you run or walk, so shoes should fit your feet when they're at their largest.

Bring your own socks

The ones you are comfortable wearing while running or walking. Run or walk around the store a bit- to make sure they feel good in action running and walking shoes should feel comfortable right away. There should be about 3/8-1/2 inch between the front of your big toe and the end of the shoe -- about a thumb's width. The heel should fit relatively tightly; your heel should not slip out when you walk. You must know when to replace them. The average pair of running shoes should be replaced after about 350-400 miles of may go by how your shoes look and feel. Once the back of the sole is worn out or the shoe feels uncomfortable or less supportive, it's time to buy them again.


For Zumba and other dance-based workouts, one should wear a dance-specific studio shoe with good shock absorption and a supportive heel counter to help protect and support your feet.


If your gym haven is the weights room, your priorities are going to be stability, grip, and power to optimize lifts. Stay away from cushioned soles that compress.High-Intensity Interval Workouts- which incorporate explosive multi-directional movements, box jumps, and weight-bearing activity like squats and lunges, mean that your shoes need to absorb impact, be light and agile, yet have a stable base for power and continuous, fast lateral movements.


Bare feet are pretty common on both the mat and apparatus. If you hate having cold feet or you're worried about hygiene, a pair of Pilates socks are a great option.

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