Correct footwear for sport and exercise

You can walk into Sports Direct or Decathlon and see row after row of bright coloured interesting looking trainer. Do you actually know which are the correct ones for the sport or exercise you're participating in?

From running shoes to cricket spikes, cycling shoes to trail running trainers which do you need and why?

A selection of my trainers and some of my clients footwear.

Is it really that important to have the correct footwear? TO help prevent injuries yes it is. Click the link below to read about "A tourist had to be stretchered off one of Scotland's highest mountains after hurting his ankle while climbing - in flip-flops."

http://www.bbc.co.uk/news/uk-scotland-highlands-islands-27954358

Yes people can be that daft and go out to do activity in inappropriate footwear. There are a few differences between the footwear and they can be important to know.

Flip Flops are just rubbish!!! - Have a read of the three different articles about flip-flops and the effects they have on your feet and body. One of the main issues from long use is Plantar fasciitis 

Article 1

Article 2 and 

Article 3 

"Standard" Running Trainers - I say "standard" as keep runners out there will say there are many different things to consider but take this as a beginners guide. If you're looking at participating in jogging, running, circuit training, spin classes etc then a regular pair of running trainers will be sufficient. They will have the grip and padding in the correct places. Mines are used for Personal Training sessions, Circuit Training, Running and my own gym workouts.

Running Trainers.

Trail Running Trainers - These will look very similar to standard running trainers on the shelf but look at the sole. There is far more grip under those for muddy, rocky terrain involved with trail running. I use my trail running trainers for Boot Camps as they give grip in the mud, obstacle races like Men's Health Challenge and any walks that don't involve steep climbs where I might need extra ankle support.

Trail Running Trainers

Walking Boots - Obviously you will spot these easily on the shelf as they are walking boots not trainers but there are so many variations. I personally have a low boot as I find the higher boots restrictive, that could be because I'm used to wearing trainers every day. Which ever suits the walk/hike you're taking yourself on really. When I did the Isle of Wight Challenge I used my trail running trainers as I ran half and walked half, If I had been walking the event I would have worn walking boots for the day for the added support.

Walking Boots

Specialist Sports Trainers - In the picture at the start my cycling, cricket and badminton trainers are all on there. I will focus on the badminton trainers because they have slight differences to the standard running trainers but that can have a huge impact. The grip underneath and around the side is totally different. This allows the player to slide their feet on court when lunging for the shuttlecock. Standard trainers would grip and could cause you to turn your ankle. The same technology is used for Tennis, Squash and Netball trainers as they are all played on almost identical indoor surfaces and have similar lunging movements associated with the sports. 

Badminton Trainers

I know trainers can be expensive but you could find one or two pairs fills your sport and exercise needs. 

There are a few of other things I need to mention about footwear:-

1 - Make sure you have the correct size!!!

2 - Ensure they are suitable for your feet if you have high or low arches.

3 - Wear suitable socks.

Injuries

Incorrect footwear due to high or low arches could cause injury such as:-

Shin Splints - NHS

Plantar Fasciitis - Plantar fasciitis

Blisters - Runner's Guide

Broken Ankle - Michael Stich broken ankle tennis (it's not nice viewing, wrong tennis shoes for indoors)

Footwear guides

NHS Guide - Footwear

Livestrong Guide - Footwear

Running Guide - Footwear and clothing