Art & science of shoes

If anyone has taught us that a pair of shoes can flip your entire situation over completely is Cinderella. Stepping barefoot on scorching-hot sand or gravel is a great reminder of how valuable your shoes can be. But if you don't have a good fit, they can be worse than sunbaked asphalt for your feet!

There is a collection of shoes for different activities such as Running shoes, Cross trainers, Hiking shoes, Tennis shoes, Soccer shoes, Basketball shoes, studio shoes, wraps, Walking shoes and so on. Before you wonder; let me just put it out there that it's not just a marketing trick employed by companies to get you to buy more.

Until recently, most shoes for women were just smaller versions of men’s shoes. Now, shoe manufacturers have started investing in their R&D to understand the bio-mechanics, structural and hormonal differences between men and women and design gender specific shoes.
Here’s a low down on all you need to know about sports shoes...

Running Shoes: 
Traditionally, all running shoes are divided into Neutral (cushioning) or Stability running shoes.

This is based on the concept (lately less popular) that the height and elasticity of your foot arch determines what your shoe should do for you.

Low drop/ zero drop running shoes:
A running shoe drop, or heel-to-toe offset, is the difference, measured in millimeters (mm) between the height of the shoe sole in the heel area vs the height of the sole in the toe area.

Minimal and maximal running shoes: In a nutshell minimal vs maximal refers to the amount of cushioning that the shoe gives to the runners.

Companies came out with running shoes that are lightweight (one of the principles of minimalism) but with very high, soft soles that really cushion the foot. 

We have trail running shoes:
Trail-specific outsoles: the bottom of a trail running shoe usually has a layer of  grippy rubber to avoid slipping over ice, rocks or wet pavement.

Rock plates: 
some trail shoes have rigid inserts that protect the foot from sharp rocks or stone bruises. This makes the shoe stiffer, but this protection is mandatory on certain kind of terrain

Protective toe bumper: 
similar to the rock plate, most trail shoes have hardened toe areas to protect your toes from the damage caused. Weather resistant uppers: very often trail running shoes have water resistant upper, higher collars or special lacing systems that help keeping

water, mud or stones outside the shoe. Runner shoes are also available on the type of feet. Pronation is part of the natural movement of the human body and refers to the way your foot rolls inward for impact distribution upon landing. Understanding your pronation type can help you find a comfortable running shoe.

Supinators (under pronators) need a lot of cushioning to avoid impact injuries
Neutral pronators can wear a wide variety of shoes
Over-pronators should look for support or structured cushioning shoes

Cross trainers:
Zumba, kick-boxing, kettle bells, or spinning. These types of group gym classes require a good cross trainer that has a multi-purpose outsole, with a durable and breathable upper, as well as a low-profile midsole. When engaging in complex moves that require a lot of balance, CrossFit-specific shoes will aid in helping you to maintain your form. They will also help ensure that you have a higher level of protection when performing the workout and thereby reduce the risk of injury.

They provide the necessary support to your body, particularly to your joints such as your knees and ankles during your workouts, which is essential when ensuring the longevity of your health and safety against injury.

Basically, cross fit trainers are used for Multi directional movement, especially lateral (side-to-side) movement. Usually sole of a training shoe is flatter, making it more flexible to allow a wide range of movement.

High-intensity gym classes and outdoor boot camps – cushioning for high-impact and run training 
Light Weight lifting – heel support so you can go lower into squats and then stand up
Strength training – a training-specific last makes for extra space in the forefoot 
Agility training – grooves and outsole patterns for traction during plyometric and multi-directional movement. In CrossFit shoes, “drop”is kept to a minimum in order to maximize support during lifting.

Tennis shoes have flexible soles to protect your feet from the quick side-to-side movements of tennis and is meant for sliding over clay or grass, not to propel you forward for miles. Basketball shoes provide extra protection against ankle and foot injuries caused by jumping.

In most yoga, Pilates, and barre classes, going barefoot is many exercisers’ choice, if you are slipping, studio shoes and wraps are built for it. The big difference between studio shoes and wraps is that while the former tend to have at least a little bit of padding, wraps don’t provide any real shock absorption.

In fact, they typically leave the toes exposed, which helps you further “dig” your feet into the floor. However, studio shoes are engineered with a lot of side-to-side stability in mind, which is a major plus for those with weak ankles or who need a little extra support in their pliés. There are no right or wrong type of shoes here – it entirely depends on the activities , their style, comfort and preferences.

Lastly replacing your shoes:
Worn out sport shoes do not provide your feet with adequate protection during your workout. According to Michigan State University Extension, running shoes should be replaced after every 350 to 500 miles. If you run 20 miles a week, this means you should replace your shoes every 20 to 25 weeks. Replacing above mentioned shoes every 3 to 6 months is recommended.

- The writer is a Zumba Global Brand Ambassador

By Sucheta Pal