WHAT SHOES TO WEAR (The right shoe for Crossfit)
I really, really like my CrossFit Nanos.
It could be a problem. Sigh!
Regardless of the brand, big and squishy heels are not on my list of shoes. I'm a firm believer in minimalist training shoes. A regular gym shoe might be good enough for any old workout but you, my pretties, you aren't just doing any old workout—you are doing the ultimate workout. So you need a CrossFit shoe that provides stability while lifting, comfort and cushion while sprinting, and secure support for jumps and WODs. Just like you take care of your body while working out to ensure correct form and movement - I HOPE- you've got to take care of your feet, too.
CAVEAT HERE> Proper footwear is not the end of the world nor should it stop you from working out, it can definitely help. Of course, if you do happen to have foot problems that require a bouncy shoe or orthotics then stick with your doctors orders.
Look for a shoe that is simple, yet stable. Something to ground you while you lift. A shoe that works for WODs and can supplement your other workout needs, like a longer run as well. Sounds unrealistic doesn't it? Not really. If you know how to run properly then a minimalist shoe won't be a problem. NO HEEL STRIKING!
So why minimalist?
For one, minimalist shoes have very neutral, flat soles that are not hindered by excessive cushioning. In fact, many minimalist shoes have no cushioning at all and simply conform to the natural contours of your feet unlike the standard running shoes which have much more padding in the soles. Have you ever tried to run on a trampoline or in sand? Not exactly stable and not very safe, especially for movements that require pivoting and directional changes. Sure they may be comfortable for walking and running errands (one could even make the argument that certain running shoes geared toward long-distance runners need the extra support), but it’s not necessary for my workouts and can actually be a problem when lifting. No definitely a problem. You need a solid foundation and a squishy, bouncy shoe does not provide that.
To effectively (point two) weight train you need proper heel drive when performing squats, deadlifts, and presses. Lifters need their feet to create a strong, stable base. This allows the heels and midfoot to drive into the floor to make those glutes and hamstrings work more efficiently
When wearing compressible soles, the shoe absorbs much of the energy required to complete the movement. Think of it this way - imagine performing squats on a pair of pillows – sure it may be comfortable, but how much energy are you losing. These types of shoes also may cause issues such as rising up on the toes (causing your body to move forward), ankle instability, and uneven weight distribution.
Which brings me to point three. Minimalist shoes allow us to firmly plant our heels when squatting due to their flat, neutral soles but they also force us to use our fore foot when sprinting, jumping and the like. No cushion, no way we are going to heel strike. Try running with bare feet for a moment. No go ahead, I'll wait. Take note of how you naturally tend to stay on your toes. Your posture changes as well. All good. So stay away from the big pillow like shoes. They often create more problems than they solve and encourage poor movement patterns.
So now that, that is all said and done, what to do you look for in a shoe?
Look for a shoe that is simple, yet stable. Something to ground you while you lift. A shoe that works for WODs and can supplement your other workout needs, like a longer run as well. Sounds unrealistic doesn't it? Not really. If you know how to run properly then a minimalist shoe won't be a problem. NO HEEL STRIKING!
So why minimalist?
 |
| These ancient converse shoes are great for deadlifting. |
For one, minimalist shoes have very neutral, flat soles that are not hindered by excessive cushioning. In fact, many minimalist shoes have no cushioning at all and simply conform to the natural contours of your feet unlike the standard running shoes which have much more padding in the soles. Have you ever tried to run on a trampoline or in sand? Not exactly stable and not very safe, especially for movements that require pivoting and directional changes. Sure they may be comfortable for walking and running errands (one could even make the argument that certain running shoes geared toward long-distance runners need the extra support), but it’s not necessary for my workouts and can actually be a problem when lifting. No definitely a problem. You need a solid foundation and a squishy, bouncy shoe does not provide that.
To effectively (point two) weight train you need proper heel drive when performing squats, deadlifts, and presses. Lifters need their feet to create a strong, stable base. This allows the heels and midfoot to drive into the floor to make those glutes and hamstrings work more efficiently
When wearing compressible soles, the shoe absorbs much of the energy required to complete the movement. Think of it this way - imagine performing squats on a pair of pillows – sure it may be comfortable, but how much energy are you losing. These types of shoes also may cause issues such as rising up on the toes (causing your body to move forward), ankle instability, and uneven weight distribution.
Which brings me to point three. Minimalist shoes allow us to firmly plant our heels when squatting due to their flat, neutral soles but they also force us to use our fore foot when sprinting, jumping and the like. No cushion, no way we are going to heel strike. Try running with bare feet for a moment. No go ahead, I'll wait. Take note of how you naturally tend to stay on your toes. Your posture changes as well. All good. So stay away from the big pillow like shoes. They often create more problems than they solve and encourage poor movement patterns.
So now that, that is all said and done, what to do you look for in a shoe?
*Look for a shoe with a hard, dense sole (read: no squishy heels allowed) .
*Shoes should hug the foot to provide proper support (in other words, the foot should not move around inside the shoe). The shoe should also not be too constrictive as this may cause discomfort and prevent proper muscle activation in your feet.
*Shoes should hug the foot to provide proper support (in other words, the foot should not move around inside the shoe). The shoe should also not be too constrictive as this may cause discomfort and prevent proper muscle activation in your feet.
*Good traction. Choose shoes that will keep the foot grounded during lifts to prevent slipping and sliding (landing in a full split is definitely not the goal here).
I LIKE MY NANOS but you choose whichever minimalist you like; they're are several - Merell, Inov8, Chuck Taylors, New Balance, barefoot etc.
What do you wear at the gym? Let me know!
What do you wear at the gym? Let me know!
SUBSCRIBE * LIKE * SHARE
Comments
Post a Comment