How to choose sneakers for fitness, strength training and CrossFit

Sneakers for power sports

If you just go to the gym, a little run, performing isolated exercises on simulators and do not come to the bar and dumbbells heavier than 5 kilos, you do not need special sneakers for power sports. Will enough of comfortable shoes for fitness programs.

If you decide to seriously engage in powerlifting, weightlifting, bodybuilding, power, or extreme perform complex polyarticular exercises with heavy weights, it is worth a more serious approach to the selection of shoes.

Features sneakers

1. Rigid and solid soleplate. During strength training your legs must stand firmly on the ground and the foot firmly pressed to the floor. This allows you to make full use of the muscles of the thighs and buttocks. If you wear running shoes, shock-absorbing sole absorbs the energy, does not allow to evenly distribute the body weight on the feet and reduces the stability of the knee.
2. A snug fit to the foot. Running shoes should provide good support. The foot should not hang out in them. If the shoes are too tight or pressed, this will break the weight distribution on the feet and lower your performance.
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3. good grip. The sole should not slip - a bodily injury.

There are several shoe options for power sports. Choose depending on their needs.

types of shoes

shtangetki

Shtangetki - this special footwear for weightlifting with a firm sole and a wooden or plastic heel height from 12 to 20 millimeters. These shoes provide reliable support and the heel raised position facilitates a deep squat.

Shtangetki recommend buying those who work with large weights and often performs lifter exercises: jerk, jerk, squat with a barbell over his head.

In addition, shtangetki help correct technique squats with a barbell. StudyKinematic changes using weightlifting shoes on barbell back squat.It showed that shtangetki compared to running shoes to help correct the slope of the body forward during squats, as well as to increase the activation of the extensor muscles of the knee.

A well-known and expensive model shtangetok - Adidas AdiPower with molded polymer outsole, leather upper and an additional strap for secure fixation of the foot. These shtangetki very light and solid, provide excellent stability during exercise.

Not inferior in quality shtangetki Nike Romaleos. They are heavy and bulky, provide excellent stability, which is especially important when working with heavy weights, and have a wider shoe.

If you want more flexible shtangetki, consider a model Inov-8 Fastlift 335. It is light and comfortable shtangetki with a flexible front end.

Minimalist running shoes

This very flexible shoes with a thin sole, in which you will feel as comfortable as possible in the shoe.

Such models provide ideal biomechanical movementsWhen the most stable legs and feet are in full contact with the ground during the exercise. one studyInfluence of the Foot-floor Interface on Squatting Performance.It revealed that the minimalist running shoes provide a more stable base during sit-ups, running shoes than for mixed training.

Also sneakers without depreciation and a raised heel to help strengthen the foot. one studyEffect of increased mechanical stimuli on foot muscles functional capacity.It showed that the minimalist running shoes increase the strength and hypertrophy of the muscles of the foot.

The most famous minimalist running shoes - Vibram Five Fingers, that with nothing can not be confused because of the unusual appearance - separation Socks on five fingers. Vibram have a lot of models, so choose variants with minimal wear and tear.

A good example of minimalist shoes - thin sneakers Nike Free Hyperfeel. Started to run, they have a very thin and flexible sole, and little cushioning is provided not at the expense of a gel or foam, and due to the special insole.

At Nike Free Hyperfeel is quite narrow strip, which is not true of other minimalist model Altra Samson. These shoes extended nose that allows you to fully straighten the toes. Together with the flexibility and zero heel lifting it creates the effect of walking barefoot, but it provides a good grip.

However, these shoes require some flexibility in the ankle muscles. If you can not maintain a neutral position of the feet during sit-ups, lack of support may adversely affect the technique: you will cover the inside of the foot and knees wrapped inside.

If you do decide to buy such shoes, the first time wearing it every day, to the foot muscles become accustomed gradually, and follow techniques to avoid mistakes.

sneakers

Rubber sole shoe does not interfere with the foot firmly pressed to the floor, and higher models provide ankle support.

Sneakers are well suited to perform such movements as the deadlift, squat low position on the back of the neck or wide stance. This is a good option for powerlifters, and for those who are just beginning to engage in power sports and do not want to spend much money on sports shoes.

Much less are suitable for weightlifting movements. When fading out, knees forward with a raised feeding, for example at the time of taking the rod in the saddle, it takes a good stretching of the calf muscles, otherwise the heel come off the floor. Shtangetki can compensate for the lack of mobility and slightly improve the technique and minimalist sneakers and running shoes - not.

Shoes for CrossFit

CrossFit exercise includes not only weightlifting, but also from other sports: gymnastics, weight lifting, power extreme, running and others. Therefore, running shoes for CrossFit must be universal.

Features sneakers

1. Stable, nepruzhinyaschaya outsole. Sneakers with soles made of foam or gel for CrossFit not suitable because they do not provide sufficient stability during the power exercise.
2. Rugged outsole. Shoes with soft soles are not kept climbing on a rope.
3. Good grip. Running, Jumping on a pedestal, jumping over the fingerboard, the farmer's walk and exercise of power extreme sports like flipping a giant tire or pushing sleds require good adhesion surface.
4. Breathability. So that during the day superintensive complexes (Workout of the Day) feet in sneakers no sweat, Shoes should have a mesh upper and breathable well.

Running shoes for cross-training

Unlike shtangetok, running shoes for cross-training have a small heel lift - only about 4 mm, which provides convenience while performing other exercises.

Sole sneaker solid enough to ensure stability, but it bends well, so run and jump is also quite comfortable in them. As a rule, these shoes mesh upper textiles. It does not allow the foot to sweat.

The most famous shoes for CrossFit - Reebok Crossfit Nano. Each year, releasing new models in this line with some improvements like a better grip soles or a new upper material. The advantage of Crossfit Nano - solid outsole that is not falling apart from the climbing rope. Sole shoes of a softer material already erased six to ten ups. Especially shame if erased expensive new sneakers.

Also among krossfiterov popular sneakers Nike Metcon. These sneakers are popular with many athletes and meet all the criteria of good shoes for CrossFit: solid and flexible outsole, lightweight uppers of textile materials, the rise of a small heel and a good grip on the floor.

Tip: buy a few pairs of shoes and change them depending on the tasks in training.

Some athletes work out in the exercise lifter shtangetki and WOD perform in sneakers for cross-training or minimalistic models, if the property has no rope. This approach helps to get all the benefits of the shoe and extend its service life.

Fitness Trainers

There are many types of fitness and there are always new. Among the most famous - aerobics, Zumba, step-aerobics, fitball, tai-bo, exercises on the Bosu. All of these species include aerobic exercise, fast, coordinated movement, rotation and jumping, do not contain serious force or shock.

Features sneakers

1. Ease. The lighter the shoes, the easier they move around, jump, zashagivat or maintain balance.
2. breathability. Mesh upper - a definite plus for fitness trainers. It reduces weight and prevents the feet sweat.
3. Flexible outsole. Plastic outsole allows the foot to move naturally as possible.
4. soft sole. Sneakers for fitness do not need a lot of depreciation, since the shock load in the classroom is minimized. However, some soft soles does not hurt. In such shoes will be comfortable zashagivat and jump.

Shoes for aerobic training

For aerobic workouts are perfect shoes for cross-training with some features like improved cushioning, flexibility and lightness.

A great example of such shoes - popular female models fitness Ryka Vida and Ryka Influence. Both models are very light, have a breathable mesh upper and a special soft footbed which provides comfort while walking and jumping.

In Ryka Vida is located in the heel of a special pad, which increases shock absorption, and in front of there is a special groove which makes shoes even more flexible. At Rika Influence enhanced support of the foot arch. These shoes are suitable for people with flat feet.

If your fitness as frequent jumps, turns and lateral movements, choose shoes with good shock absorption and enhanced support for the foot. A good example of such shoes - Nike Air Zoom Strong enlarged outer roller and the elastic tape. Also support the foot above the ankle models Hayasu line from Reebok. They have a seamless top that eliminates chafing, sole with extra cushioning and orthopedic insole.

If you do Zumba or plan to learn some kind of hip-hop, pay attention to the soles of sneakers: it must be a turning point.

The pivot point facilitates the rotation, which are often found in contemporary dance. This sole is found in many shoe designed for dancing and Zumba, for example at Domyos 360 or Asics Gel Fit Nova.

Write in the comments, what shoes you prefer strength training, CrossFit and fitness, as well as why you like them.