The Value of a Shoe

I love shoes. Tennis shoes, to be exact. I never pass up the front door to Finish Line and just can't resist the temptation of a good sale on neat shoes; because of this I own a pair of Nike's in just about every color, a couple pairs of Brooks and Mizunos left from my long distance running days, a pair of Chuck Taylor's, some Puma's, and probably lots others but it's really embarrassing to think about how many pairs I own. In the midst of all my sweet looking Nike's and made for the pavement Brooks, one pair stands out among the rest as my very favorite: my New Balance Minimus-a great shoe for weight lifting.

Wearing proper shoes while weight training is more important that most people realize. Sure, your typical sneakers are certainly very cushioned and comfortable; not such a good thing in the weight room. When cushioned shoes are worn, it's basically like standing an a giant marshmallow. These "marshmallows" or cushions in the soles absorb much of the force being generated against the floor that should be directed toward moving the weight; therefore, you will not be able to lift as much weight as you would in the proper footwear.

Another con of lifting in running shoes is the instability that is created. The cushy soles create a good amount of instability which makes it very difficult to control your technique and lift with proper form. It will also put you at greater risk for injury since the soles cause an imbalance and you will not be able to steady yourself as you would be able to with correct shoes.

 Wearing proper footwear will help your form tremendously, especially with squats and deadlifts. The high arches that are found in most sneakers make it hard for lifters to sit back as much as needed in these two lifts; flat shoes will help you sit back more and help you get deeper; two great things to have happen! Some other advantages in terms of form are lifting shoes will help keep your heels on the floor, whereas running shoes make your heels much more susceptible to coming off the floor as you lift. Ever struggle with deadlifts? I sure have. Try some flat soled shoes! Running shoes are going to give you a little added height due to the cushioned soles. Therefore, when deadlifting, you want your feet as close to the ground as possible. The closer your feet are to the floor, the less distance the bar has to travel, thus increasing your pull.

Now that we've covered a few advantages of wearing proper shoes I'm sure you're all wondering what kind of shoes you should be wearing! Well, I'll tell you! There are several different options and brands to choose from. Here are the main things to look for when shopping for the perfect lifting shoe:

• Flat soles
• Lightweight is great
• Proper fit
• Hard soles
• Good traction: You don't want your feet to be slip sliding all around
• Comfortable

You don't have to spend an arm and a leg for good shoes. Here are a few very affordable examples:

• New Balance Minimus: What I have :)
• Chuck Taylor's
• Nike Frees

This is what mine look like:


I can tell a big difference since I made the shoe switch. I still love my other shoes for every day wear, but in terms of lifting, I will never go back! These shoes are very lightweight and flat; after I wore them the first few times my heels were very sore due to the barefoot simulation they give. I can tell a difference in my form, especially for my deadlifts! Who would think that such a small change could make such a big difference? I will leave you with this picture...Chuck's-great lifting shoes :)