How to Choose the Right Shoe for Cross Training

Good running shoes fit your arches.

Blisters, scrapes and pain in your arches are problems you face when using the wrong cross-training shoes. Cross-trainers are designed to work when running on different surfaces, including asphalt and grass, which makes the running shoes a good choice for marathon runners. The type of arch your feet have and the way you walk or run largely determines which cross-training shoes you should chose.

Instructions

1. Determine the arch of your foot: normal, flat or high. With a normal arch, the middle of your shoes wears out first, while people with flat arches wear out the inside of their shoes first. With high arches, you wear out the outside of your shoes first. Check the bottom of your shoes and see which part is the most worn.

2. Choose cushioned cross-trainers if you have a normal arch. Cushioned shoes offer more protection for normal arches and keep the foot in a solid position. These shoes also have some shock absorption, which protects your feet when pounding against the ground.

3. Pick stability shoes if you have a flat arch. Stability shoes have extra cushioning and protection on the inside of the shoe, which helps force your feet into a more natural position. These shoes keep your foot in a stable position, which makes running feel more comfortable and natural.

4. Opt for motion control cross-trainers or cushioned shoes if you have a high arch. If you have high arches, your foot leans toward the outside of the shoe and puts more pressure on the outside muscles of your leg. These shoes help change the position of the foot to adjust the way it moves.

5. Look at the construction of the shoes, paying close attention to the outsoles. The outsoles, or bottom of the shoes, provide the most cushioning and absorb most of the impact. You want shoes with a strong outsole that won't fall apart or pull away from the top of the shoe.

Tips & Warnings

• Always try on shoes toward the end of the day, when your feet are slightly swollen. This mimics the size of your feet after a long run or a hard day of exercising. If you buy shoes earlier in the day, you may find the shoes feel uncomfortable after you work out.

• If you shop early in the day, choose cross-trainers ½-1½ sizes larger than you think you wear, to compensate for the size of your feet changing. Turn your thumb sideways, and it should fit between your toe and the top of the shoe.

References

• Dick's Sporting Goods: How To Buy Cross-Training Shoes
• Sierra Trading Post: Fired up for your first 5K?

Resources

• Read this Article in Spanish