“How do I choose the right footwear for my physical exercises?”
“Can I wear my running shoes for exercise?”
These are some of the doubts of those who practice training in the gym. Unfortunately, few people realize that these questions have very important answers for the quality of training and for the health of the body.
Be it running, aerobics, walking, weightlifting, basketball, volleyball… it doesn’t matter what sport. The main garment for anyone who practices any physical activity will always be the same: tennis! Well, if it’s tennis, why are you so hesitant?
Simple! Because, of all the questions that must be asked, there is only one that solves all the doubts at once:
“What is the right tennis for my body and for the type of physical activity I do?”
Coming to this conclusion was simple, but the answer… not so much! After all, it is the details that are often left out that make the difference. And it was with this in mind that we decided to create the Complete Tennis Academy Guide for those who need to choose the ideal tennis shoe, according to the needs of the body and the requirements of the type of training performed.
Body x Exercise. These are the two main factors that justify the choice to direct our text to the shoes of the “academy”. After all, the gym is the environment in which our body will be subject to the most diverse types of stress, since only the gym welcomes this variety of physical training modalities.
Nowadays, the modalities that we used to see in gyms (in addition to the famous weight lifting) are well grouped into Cross Fit or, as we prefer to use in this particular article, Cross Training which, in short, is a physical training that provides together a series of exercises that result in physical conditioning, muscle strength and agility.
So, get ready, because the exercise that we will practice in the future will be knowledge! And we guarantee one thing: you will be able to choose the ideal footwear for exercising!
Know your feet!
Knowing our feet is not just knowing the number we are wearing. There are a number of characteristics that we must take into account and that, sure, will make a big difference when choosing a shoe. Believe me, our foot is a complex structure that deserves our attention and care.
Especially for those who lead an active life and do not stop going to the gym, the basic thing to know is that our feet are the main responsible for our posture and the good execution of the movements of our body. Our foot is made up of a complex bone structure, muscles, tendons and cartilage and, like any other member we have, it is very important to keep it active so that it does not weaken.
And so that you understand your feet even better, know some of their functions and try to recognize them both in your physical activity and in your daily life:
Our foot is made up of 3 arches (1 larger, which also defines our type of step, and two smaller ones) that work together with our toes to give us the ability to adapt to the irregularities of the ground.
Damping and energy return
One of the arches of our foot, the largest (which is on the inside), has a very important function: when we move, when our foot touches the ground, the arch is responsible for most of the absorption of the impact and also from the storage of the generated energy that is released during the impulse phase to help in the movement cycle.
Posture and movement
The foot has a large set of sensors that are responsible for sending information about the position of our body and weight load to the brain. And this is how the foot helps the body to manage our movements and adjust our posture.
The sensors also participate in another function of the foot: maintaining our balance. In addition to sending information to our brain, the foot is also capable of reacting to imbalances to keep us upright or keep moving.
As our main source of cushioning, the feet receive all the impact generated by our movements. Therefore, if you do not receive the necessary attention, we can open the door to a series of injuries not only in the foot, but also in several other parts of our body, such as:
Like a house, if the foundation is not strong and level, it will compromise the rest of the structure, which, over time, can fall apart! The same is true of our bodies. Our feet are the basis and, therefore, they are responsible for the well-being of the structures that follow.
And one of the precautions with which we must be careful refers exactly to the type of shoes we are wearing, since, returning to the analogy of the house, we will be changing our entire base.
So, taking advantage of the information that is fresh in the head, we will talk about a topic that is the first step (and one of the most important) to choose an ideal shoe: the type of step!
What is your step type?
Our type of footprint is determined by our anatomical characteristics and defines the behavior of our feet during each movement. Although there are variations in the degree to which we are affected, the types of footprints are divided into three groups:
Neutral step: starts at the outside of the heel, then there is a slight rotation of the foot towards the inside, reaching the center of the sole of the foot, where the energy generated by the first impact is transformed into impulse. In neutral stride, the main characteristic is to push with the entire front of the foot.
Supine lunge: start the lunge with the outside of the heel without moving towards the center of the foot. Therefore, the transition takes place in the entire external region of the foot, which causes the push to take place only in the region of the little finger.
Pronated step: starts at the outside (closer to the center) of the heel, then there is excessive inward rotation of the foot, causing the inside of the heel to also cross the ground so that, only then, the stride ends. with the push that is performed, mainly, only with the big toe.
The ideal way for you to know what your type of step is is to consult specialists such as physiotherapists and orthopedists. But, so that you can advance a little in your knowledge, we show you some tips that can contribute to that.
Shoe sole wear
Neutral step: wear occurs evenly
Step in supine position: wear occurs on the outside of the sole
Pronant step: wear occurs on the inside of the sole.
Foot shape arch
Neutral step: normal curvature arc
Step in supine position: arc of accentuated curvature (cave foot)
Pronated gait: low curvature arch (flat foot)
Knowing your type of step will allow you to know exactly what type of support your shoes should offer you, thus ensuring that your body is protected and prepared to correctly perform the movements that each exercise requires.
So, so that we can reinforce our learning, we will present the main mistakes we can make when choosing a shoe. After all, learning from mistakes can be the best way to reach our goals!
The 5 most common mistakes when choosing a shoe
We can say that, at this stage of the championship, tennis is the main piece of any physical activity. It can be the gym’s best friend or worst enemy. Tennis can give you the best workouts or easily destroy you. And honestly, it’s pretty easy to be wrong!
So to make your pick the right one, let’s take a look at the top five most recurring mistakes!
choose the easiest way
The worst mistake you make when someone decides to exercise, anyway, is opening the closet and dusting off that old pair of sneakers that has been wearing who knows how long. Yes, an old shoe can be synonymous with comfort, but the truth is that it no longer offers the support it offered when it was new and, worse still, it may not be the ideal shoe for the activity you will be doing at that time. .
Choosing the right shoe … for the wrong workout!
As we have already warned you, you must choose the right footwear for the type of activity you practice. So if you want gym shoes, it won’t work if you wear basketball shoes! Within this error there is a common thought: if it says “sports tennis, then it should fit.” No, it won’t do! Each shoe is designed to meet the needs of your body in light of the stresses caused by activity.
I love your sneakers too much
If your sneakers are for the gym, why do you wear them to go to the bakery for bread in the morning? This error is the most common and takes us back to the basics: each shoe is specific for a certain type of activity. Including walking around town or walking to the bakery. Therefore, we reinforce: each monkey on its branch! Your gym shoes are for your gym training. So, go home and save them. The best solution is to have a pair of sneakers that will make you feel comfortable in casual situations.
i love your sneakers for a long time
Another mistake that is often made is when the love for shoes is so great that we forget to change them. “Ah … but it already has the shape of my feet!” Believe me: this is not an advantage. Every shoe, regardless of its function, has an expiration date. It is easy to know for those who run races, since its validity is calculated by the number of kilometers traveled. Gym shoes, on the other hand, will vary depending on the frequency and intensity of use. The important thing is to know and realize if your pair of shoes can still efficiently provide the support you need.
do everything yourself
While we’re here to provide you with good information and a wealth of knowledge, nothing replaces seeking expert opinions. Therefore, you should know that choosing a shoe correctly should not be a lonely act and that it can be summarized in just “an afternoon of shopping”. Prefer stores that offer a specialized service, that ensure adequate technical support, that take measurements of your feet and evaluate with you the needs of your activity. If you choose to shop online, visit a specialist for support before choosing your shoe.
Now we can say that you, dear reader, are armed with enough information to start the “advanced module” of our article! So get ready to enjoy the most awaited moment: learn how to choose the ideal gym shoes!
When trying on shoes, wear the socks that you will be wearing during training. Run around a bit and do your best to feel how your shoes behave on your feet.
Check the sole of the shoe. Compared to running shoes, gym shoes used in physical training should have slightly thinner soles.
Don’t get attached to the style! The ideal shoe will not always be the prettiest. Focus on finding out how they behave on your feet and how all their structures, technologies and benefits work.
Test the fit of the shoe. Your feet should have freedom of movement, especially your toes. See if there is space between your nails and the fabric of the instep.
Supportive cross training shoes are a must for women who are always challenging themselves with new activities. With the best trainers, you can add new elements to your current sports routine without worrying about muscle stress injuries. Good sports shoes for women will help you go further without hurting yourself.
How to choose the ideal tennis for the gym?
It is easy to see that, these days, there are too many models of shoes for the type of activity you want to practice. This is a factor that does not facilitate the choice. But basically, you should look for shoes that offer protection, support, flexibility, and have good breathability. As our goal here is gym shoes, we will give some advice in this direction and with the main focus on fast paced activities.
So, see what you need to know!
Does tennis let the foot breathe?
Fans of the gym or Cross Training get used to sweating. But the health of your feet also depends on how well you manage to sweat. If this happens correctly, you will have an extra comfort point to perform your training more effectively.
A breathable shoe allows airflow inside. And that happens when the shoe has a mesh upper with open fabrics and well-positioned structural elements.
Wearing sneakers that allow your feet to breathe prevents overheating and other unwanted effects like odors, fungus, and your foot from slipping inside the shoe.
Do the shoes provide adequate protection?
When we try the activities that the gym offers us, we are faced with an intense training that, most of the time, involves jumping, jumping, weight lifting, climbing, climbing and others. We need to be prepared for any type of movement, terrain or impact. Therefore, your footwear must guarantee the protection of your foot, guaranteeing the quality of the resources to absorb impacts, provide stability, grip, traction and other types of support when necessary.
We would like to suggest cheap gym shoes, but those shoes are usually more expensive. But, between us, security is priceless.
Does tennis offer flexibility?
Flexible shoes are a guarantee of freedom and agility in the movement of the foot. When we talk about tennis for the gym, we take into account the intensity of our training. This will guide us to the kind of flexibility we want. Yes, there are types of flexibility for a shoe. Because this feature is not just about “flexing” our foot!
The shoes must have exact points of flexibility, which will be balanced with the points of support and support. This ensures that the shoes do not give you freedom of movement when, in fact, what you need is stability during a given workout.
Does the shoe have a suitable midsole?
The midsole is one of the most important points to consider. A very thick midsole will not provide the support necessary for aerodynamic training, weight lifting, or agility training. The goal is gym shoes that have a thick midsole that provides adequate support and, at the same time, gives us the feeling that we are firmly on the ground.
Another important aspect of the midsole is its cushioning capacity, which should be able to protect us during jumps, races and any training that involves a high intensity of movement. Especially for overweight men, an extra load is required from the shoe it was not designed for, so a men’s gym shoe with a quality midsole is essential.
Does the shoe have a proper toe box?
Is there anything worse than training with a shoe that crushes your toes? That’s how it is! Therefore, shoes should have a toe box with adequate room for your toes to have freedom of movement. Your fingers should be able to extend, as this movement ensures balance during exercise.
The ideal shoe is one that balances freedom and restriction of movement. After all, too much room for your toes is a guaranteed chance that your feet will slip intentionally.
Does the shoe offer enough durability?
Shoes must have a construction that receives quality materials that resist the pressure, friction, impacts and other types of stress that intense training causes. The sole should also have good quality rubber, which does not wear out quickly, thus ensuring traction and grip during exercise.
Training x Tennis
Now that you know the main characteristics that a shoe should have, we will collaborate by indicating some shoes that will offer the right type of support according to the activity practiced. Check:
Reebok U LIFTER PR
The Reebok U Lifter PR shoes are aimed at those who seek safety and comfort in the practice of weight lifting. These shoes have a leather toe cap and Air Mesh tongue, a perfect combination to protect and breathe your feet, which is optimized by the anti-friction lining that reduces moisture and maintains a suitable temperature. Its low shaft allows for better ankle movement, while its velcro closure provides stability and a secure fit. Its midsole is made of U-FORM and Thermo TPU to ensure safety and fit. Its POWERBAX TPU outsole and double rubber construction offer traction and stability when it comes to lifting heavy objects.
Reebok CROSSFIT NANO 8.0
Those who go to the gym to push their limits will not be disappointed with the CROSSFIT NANO 8.0 model from the Reebok brand. Its Flexweave upper offers a breathable environment for the feet and ensures durability and flexibility to the shoe. The heel region of the Nano 8 has been redesigned to offer more structure and comfort during any type of training, and its CMEVA midsole guarantees just-in-time cushioning. This Reebok model features Toe Tection technology that protects your fingers, an advantage for those who train hard and need security and support. Its sole is formulated with chewing gum, so it offers excellent grip on a variety of surfaces, ensuring stability when lifting weights.
Nike Metcon 4
Metcon 4 received enhancements to ensure an even stronger and more stable base, better flexible support, and plenty of durability to withstand different types of activities, ensuring safety and comfort from sprints and sled pushes to lifting and climbing. on strings. A novelty is the presence of a textured print that reinforces the shoes from the toe to the heel. Its midsole is firmer in the heel and softer in the forefoot, providing lift stability and flexible cushioning in sprints and short runs. The midsole and outsole form a straight, stable platform that will make you feel connected to the ground during explosive lifts and high-intensity workouts.
Nike Free TR V8
The Nike Free TR V8 model is primarily intended for those who practice resistance training, HIIT, cardio machines and circuits. This model provides a combination of lightweight stability and natural movement, Flywire technology provides firm support, while rubber outsoles provide cushioning and traction on multiple surfaces.
Adidas Crazytrain Pro 3
Crazytrain Pro 3 offers cushioning and comfort for those who practice aerobic, HIIT and cardio machines. This Adidas supports every push, jump and run with Dual Density Bounce cushioning. It features a lightweight mesh upper that ensures a snug and snug fit. It has reinforcements in the main areas of the foot that provide lateral stability allowing greater agility in movements. The rubber outsole contains patterns that provide support and multi-directional grip.
Asian Conviction X
If your focus is on down training, this Asics model is the ideal choice. The front region of your feet found excellent stability with the Asics Conviction X, which makes a huge difference during squat workouts. This shoe also offers great breathability to the feet with its mesh upper part that, in addition to keeping your feet cool and free of moisture, ensures comfort during your training. For added durability and stability, the heel cup features a highly rigid, high-strength clip guaranteed by RynoSkin material, a friction and abrasion resistant synthetic leather. Its midsole offers stability and flexibility, but its cushioning is not enough for those who want to hike or jog.
Nike Free Focus Flyknit 2
The Nike Free Focus Flyknit 2 shoes are designed for those who need agility, flexibility and freedom of movement. This model from Nike is a great option for anyone who practices dance or activities like kickboxing and light circuit training. With a more adept female audience, it draws attention for its super comfortable upper part in Flyknit fabric that guarantees lightness, flexibility and breathability. Flywire technology is present and ensures a perfect fit to the forefoot. Its sole features super light foam with expansive patterns with three-point details that expand and contract with each step offering an agile and natural movement.
UA Precision X Training
Aimed at a female audience who takes risks in dance training, UA Precision X Training features a stretchy structure with a nice fit. Its upper part is made of lightweight fabric for greater comfort and breathability. It also features a flexible midsole strap with a bungee cord support system to ensure a comfortable fit and optimal support. Its insole receives Micro G material technology that increases cushioning giving even more comfort to the feet. Its low midsole features lightweight material, offering more comfort and stability with every movement. Its sole is anatomical and offers better performance and a more natural fit. In addition, its sole receives a strategically positioned rubber padding in the areas of greatest wear, improving the traction and durability of the shoe.
Under Armor Commit TR
For your functional training, one of the best options is here. Under Armor Commit TR has a breathable mesh upper that provides lightness, flexibility and durability to the shoe. With a leather structure located in the midfoot, it guarantees stability and support without compromising freedom of movement. The Charged Cushioning technology midsole has a full-length structure and guarantees maximum cushioning, excellent shock absorption and a fast response. On the sole we can notice the application of rubber in the high impact areas to offer grip, durability and multi-surface traction.
Adidas Duramo Trainer 8
This Adidas model is little known, but it is well suited to those who practice varied low intensity activities and are looking for a good cost-benefit ratio. With a focus on cushioning, the Adidas Duramo Trainer 8 is an excellent choice for primarily functional workouts and light treadmill runs. It has technologies such as the cushioned CloudFoam midsole and the Ortholite insole that optimize comfort during each impact. Its upper part receives a TPU structure that offers stability, support and comfort. In addition, it has a durable rubber sole with excellent grip.