As the weather warms, the days grow longer, and the sun beckons us to get outside! It’s the perfect time to take workouts outdoors in the fresh air. Whether you’re a fitness enthusiast or just starting your journey toward a healthier lifestyle, your footwear is crucial if you’re transitioning from indoor to outdoor training. Let’s explore why changing your shoes can help you do more in life!
Indoor surfaces, such as treadmills, gym floors, and pickleball courts, are easier to navigate as they tend to be flat and consistent. When switching to the outdoors, surfaces can be less predictable. Will it be muddy or rocky, will you encounter different inclines? Before selecting outdoor footwear, you should consider what type of activity you will be doing and what terrain you will encounter. Running on pavement, walking in the park, or hitting the trails will present variations in texture, terrain, and impact. Knowing this information can help you choose the most appropriate shoes, which in turn will help you avoid injury and keep you comfortable and safe.
Your shoes are the most important piece of equipment when it comes to outdoor training. A quality and well-fitting pair of shoes designed for your specific activity is a valuable investment.
Features that you should look for when choosing an outdoor shoe:
Stiff Midsole: Have you ever taken a shoe off a display wall and bent it in half? Shoes like this provide little support and stability for your feet and should be left on the display wall! A stiff midsole provides a stable base of support to keep you moving for longer, protecting your feet from injury. You won’t feel every rock or pebble you step on, and you will hopefully avoid twisting or rolling your ankles.
Rigid Heel Counter: The back of the shoe is called the heel counter and should fit snuggly around the back part of your foot. A firm heel counter will not collapse inward and will sit directly under the bones on each side of the ankle. It provides excellent support during gait, and it reduces the tendency of the arch to roll in or out, also known as overpronation and supination, respectively. It also prevents the from heel slipping out of the shoe when moving around. Firm heel counters are not only important for stability but also help prevent blisters from forming due to friction.
Arch Support: Having good arch support helps maintain healthy foot position and function. Without this, your feet will work harder to gain stability, which can lead to muscle strain, pain, discomfort and even injuries. It’s important to make sure your shoes have the proper support as this will help you stay outdoors for longer.
Outsole: Consider the activity you’re participating in when choosing an outdoor shoe. The outsole or tread should be appropriate for the sport. If you’re planning on hiking the trails, consider an outsole that has a more textured or aggressive tread which will grip slippery and uneven surfaces. Running on paved roads or sidewalks? Look for a shoe that has a bit more cushion and a rocker sole (the front end of the shoe where the toe box curls upward). Both features will help you move more efficiently and reduce pressure on the bottom of the foot.
Your footwear is the foundation of your outdoor training journey! Getting properly fitted shoes that are appropriate for your sport is crucial; they will help reduce the likelihood of injuries and skin lesions, such as callus, corns, and blisters. Our BioPed lower limb clinicians can provide the advice you need with personalized solutions to keep your feet comfortable and supported. Visit your local BioPed today so you can lace up your new kicks, step outside, and embrace the freedom of outdoor training!
