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What Shoes Should We Wear in the Gym

We walk every day, and only the feet know whether the shoes are comfortable or not. Fit shoes are comfortable to wear without any discomfort. Shoes that don’t fit your feet will squeeze your feet, grind your feet, and have sore soles. The same is true when it comes to fitness training, a pair of shoes that fit your feet is very important, because it directly affects your training process. But many people only know how to train. Some people even wear sandals, leather shoes, cloth shoes in the gym, and some people train directly with bare feet. This will definitely affect the training, and it is easy to sprain the ankle.

So what shoes should you wear when training?

1.Canvas Shoes
Canvas shoes are a kind of flat shoes, the toe will be slightly raised, and the toe position will be slightly squeezed when wearing, especially the small toes, the foot feels hard. Canvas shoes are also known as all-match shoes and all-purpose training shoes, which are more suitable for various strength training. Whether it is free equipment or fixed equipment, as well as various freehand movements, warm-up, and stretching training, you can wear canvas shoes. Because the sole is made of rubber material, it has a strong grip, the sole position of the arch and heel is relatively flat, and the center of gravity of the body will be more stable during training. The price of canvas shoes is cheap, the overall cost performance is relatively high, especially suitable for novice use.
If you train with air-cushion shoes, the soles of your feet are soft, and when you do some heavy weight training, the movement stability is poor, and it is more likely to cause sagging. It is more obvious when doing squats, deadlifts, lunges, etc. Personally, it is recommended that strength trainers choose a pair of low-top canvas shoes, which will not affect the movement of the ankle, and just place ordinary insoles.

2.Running Shoes
Running shoes belong to the category of sports shoes. The soles of running shoes are soft type, sandwich-type, and hard type, respectively, which provide a good shock absorption effect, increase stability and improve motion control effect. Usually, running shoes are used in various aerobic sports, whether it is running, skipping rope, spinning, aerobics, etc. When running or skipping rope, try to choose lighter soft-soled running shoes, which have better shock absorption and can reduce the pressure on knees and ankles. For aerobic exercise, trampoline, and other aerobic exercises that require large jumps, try to choose running shoes with sandwich type and hard soles, which can reduce the impact of landing. These two types of running shoes can also be used for regular upper body strength training.
If you wear flat shoes to run, it is easy to feel sore feet after training, especially in the forefoot area. Because flat shoes have no shock absorption function, the entire sole is relatively flat, and it is easy to cause knee wear after aerobic exercise. Personally, it is recommended to prepare two pairs of running shoes, one pair of soft soles and the other pair of hard soles or sandwich types, so it will be better to use them alternately.

3.Squat Shoes
Many people have poor joint mobility and body flexibility. When doing squat training, they are prone to heel lift, excessive forward leaning, and pelvic turnover. If it is not corrected in time, the center of gravity of the body will shift forward, which may cause knee inversion, foot inversion, and foot inversion. Heavy squatting is easy to be overwhelmed by the barbell, and it is easy to sprain the ankle and damage the lumbar spine. At this time, it is necessary to wear special squat shoes, which is equivalent to raising the heel and increasing the range of motion of the ankle, so that the center of gravity of the body is always maintained at the center of the foot, which avoids the problem of excessive forward leaning of the body, and can also make the squat lower. At the same time, squat shoes can also be used for bench press, high pull-down, leaning over and other actions, all to elevate the feet, which is more conducive to completing the training.
However, squat shoes are not suitable for lunges, deadlifts, barbells, etc., because their soles are not flat and heavy, and the body is unstable when doing these movements. Personally, it is recommended that ankle mobility is poor, and those who often do heavy squat training and powerlifting trainers should prepare a pair of squat shoes.

During fitness training, it is necessary to wear suitable shoes, and must not wear daily casual shoes such as leather shoes, sandals, slippers, high heels, etc. Amateur fitness enthusiasts should prepare at least two pairs of shoes, one pair of canvas shoes, and one pair of running shoes. If you focus on strength training, also prepare a pair of squat shoes. If you focus on aerobic training, you need to prepare 2 pairs of running shoes with different sole materials.

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