Buzz
Step aerobics is a high-intensity, low-impact cardio workout. Wearing the right shoes is crucial to ensure proper support and to avoid injury during your exercise. Not all athletic shoes are built to support the specific movements of step aerobics, so it's important not to use street shoes or running shoes. Start by identifying any foot issues or variations, and then select shoes designed specifically for aerobics that fit well and feature non-marking soles.
Steps to Follow
Assessing Your Footwear Requirements
Check for foot issues or variations. Many individuals experience variations such as flat feet, high arches, low arches, or wider-than-usual feet. If any of these conditions apply to you, it's important to choose shoes tailored to your specific needs. To determine if you have any of these variations, wet your foot and make an imprint on a brown paper surface. Then, trace the outline of your foot.
- If the print shows the entire sole with little or no curve along the inside, you have flat feet or low arches.
- If the print shows only part of your forefoot and heel, with a narrow section between them, you have high arches.
- If the print shows a clear, moderate curve along the inside, you have a neutral arch.
Select shoes with maximum support for flat feet. Flat feet can cause overpronation, where the feet roll inward. This excessive motion puts additional strain on the inner heel and forefoot, so it's important to pick shoes with motion-control features to prevent further stress.
Opt for shoes with a cushioned midsole for high arches. High arches lead to underpronation, where your feet roll outward. This results in extra pressure on the outer heel and little toe, so a shoe with extra cushioning and a soft midsole is ideal.
Choose a “stability” shoe for neutral arches. If your arches are neutral, you’ll need footwear that provides both adequate support and cushioning. Look for shoes with stability features to balance these needs.
Consider Aerobics-Specific Features
Consider the type of surface you're using for aerobics. If you're doing step aerobics on wood or linoleum, shoes with excellent traction are necessary. However, if you're exercising on carpet, opt for shoes with less tread to prevent the shoe from catching on the fibers of the carpet.
Select aerobics shoes with non-marking rubber soles. This is particularly important if you're exercising at a gym. Most gyms feature hardwood or linoleum floors, and shoes with dark rubber soles tend to leave marks. If that happens, you may be asked to refrain from using them.
Don’t wear running or walking shoes for aerobics. While these types of shoes are commonly worn, they are designed for forward motion and lack lateral support, making your ankles more vulnerable to injury. If you're unsure whether a shoe is meant for running, ask a store associate or check the manufacturer’s website for specifications.
Choosing the Right Aerobic Shoes
Visit a specialty sport-shoe store to try on aerobics shoes. Opt for a store that specializes in sports footwear, with a wide selection and knowledgeable staff. You can search online to locate a store near you.
- If you prefer to shop online for aerobic shoes, look for retailers offering free shipping, such as Amazon’s Endless website. Select a few pairs based on the above criteria, order them, and try them on when they arrive. Return the ones that don't fit or suit your needs.
Ensure you pick the right size. It's helpful to have a sales associate measure your feet when in-store, ensuring you get the correct fit for your aerobics shoes. There should be roughly ⅜ to ½ inch (0.95 to 1.27 cm) — about the width of your thumb — between your big toe and the end of the shoe.
- The heel should fit snugly, without slipping when you walk.
- The top part of the shoe should feel secure over your foot, but not too tight.
Choose lightweight footwear. For step aerobics, lightweight shoes are crucial to avoid foot fatigue. Check the materials of the shoes and handle several pairs individually to determine which feel light and which feel heavy.
Test the shoe's flexibility. Hold the heel with one hand and the toe with the other, then twist. A quality aerobics shoe will have a slight resistance when twisting, particularly in the front part of the shoe.
Opt for shoes with a wide, rounded outsole. Some shoes may have heels that extend far beyond the foot bed. A rounded outsole offers additional stability for side-to-side movements, and a wider heel provides better cushioning with each step.
- Check for a sturdy heel counter. This is the reinforcement around the heel that helps stabilize the shoe and offer extra support to your foot.
Inspect the shoe's upper section. The upper covers the top of your foot. If you tend to sweat or get foot odor, seek shoes made from materials that are breathable yet durable. While firm leather gives excellent support, it tends to be heavier, pricier, and less breathable than synthetic alternatives.
Choose shoes with cushioned insoles. Aerobic shoes should come with insoles that provide additional cushioning, especially under the ball of the foot for shock absorption. Despite being low-impact, aerobics still require some level of cushioning.
- Press on the insole with your thumb; the softer it feels, the better it will absorb shock.
- Shoes with ethylene vinyl acetate (EVA) insoles are a great choice. Gray EVA offers firmer support, while white EVA is softer and ideal for aerobic activities.
Try on multiple pairs before making a decision. It's essential to try on several shoes before choosing the right one. Pick the pair that feels the most comfortable immediately—there should be no need for a “break-in” period.
- Make sure to try on aerobics shoes with the athletic socks you usually wear. This ensures they fit properly with the thickness of your regular socks.
Test your shoes on a similar surface to your workout area. Head to a section of the store that has flooring like your aerobics space and perform some moves. Test side-to-side movements, jumping, and walking to see which shoes offer the best grip and support for your feet.
Check online reviews before purchasing a shoe. Visit websites like Amazon or Zappos and read through reviews, especially those from users who wear the shoes for step aerobics. This will provide insights into the shoe's support, durability, and comfort.
-
Replace your shoes when they become worn. Insoles tend to wear out faster than outsoles, so if you exercise 2 to 4 times a week, you may need to replace your shoes every 4 to 8 months.
-
Some people experience foot swelling later in the day. Try on new shoes at the time you typically attend your exercise classes to ensure the best fit.
-
Examine the soles of your old shoes to understand your foot strike pattern. The tread on the soles will be more worn in the areas where you step most frequently, helping you choose your next pair of shoes accordingly.
