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Show Aug. 26, 1993 d shoes i mustf for exerase People thinking about doing more exercise and getting into better physical condition should remember that they will probably be on their feet while they're doing it, so good shoes are a must. To choose the best shoe for your activity, there are several questions you should ask yourself. 1. What is your activity? 2. If you have more than one activity, which is your primary activity? 3. How often do you exercise? The amount of exercise you do will determine what level of shoe to buy. 4. What width is your foot? Some brands come in width sizing. Some brands and styles tend to be wider or narrower than the standard width. 5. Do you pronate (foot turns out)? Most shoes on the market will provide support for moderate pronation. Excessive pronation requires shoes spe- cifically designed to With the fitness revolution seeming to be here to stay, having the right clothing and footwear can help take the misery out of exercising. The right clothes are as important as the right equipment. Over the years, clothing that is designed for comfort and performance has evolved for nearly every activity. The following checklists can help you put together a wardrobe for swimming, jogging, aerobic dance, and cycling. Swimming Q shock-absorbin- g ct well-cushion- Cross-trainin- Snug-fittin- g expandable-fibe- r (For women, non-sli- p one-piec- swim suit of to decrease drag. e suits with shoulder straps are preferable.) D Swim cap to protect hair, decrease drag, keep hair, out of eyes. B Goggles for clear vision, eye protection (especially for chlorine-sensitiv- e individuals). Athletic shoe features high-impa- Right clothes prevent non-markin- 15 take misery out of sports overpronation. 6. Do you have a high or low arch? Curve-laste- d shoes fit high arches best shoes fit low and straight-laste- d arches best. 7. How do you wear down your shoes? Wear patterns on your shoes, especially the ones you exercise in, can be very beneficial in determining which shoes will work best for you. Running shoes: These are designed to absorb a great deal of shock. They usually have a carbonized rubber out--. er sole for long wear, rear foot stability, nylon uppers and no lateral" support. Activities like running and jogging, .where your feet strike the ground forcefully for an extended period of time, require shoes with adequate cushioning for shock absorption. Shoes for these activities must also provide arch and heel support to prevent the foot from turning in and out. Padded heels to protect the Achilles tendon are also important. Walking shoes: These are similar in all aspects to running shoes except g carbonized they have rubber soles, leather uppers and no flashy stripes, very conservative looking. When selecting a good walking shoe, choose one with flexible soles. Heel cushioning is important, since this is where your foot strikes the ground, but since your foot swings through as you walk, too much cushioning in the front part of the shoe may make you trip. Aerobic shoes: These feature midsoles, gum rubber soles for greater traction, leather uppers designed for lateral support and they are very lightweight. Like running and jogging, aerobics can be a activity. Aerobic shoes should have soles and good overall support. Aerobic shoes also require firm, yet flexible, soles for ease of movement. If you suffer from weak ankles, a high-to- p variety can provide additional ankle support. g shoes: These should have shock absorbing midsoles, a gum rubber outer sole, heavy grade leather uppers designed for lateral support, additional external support features and a tennis shoe design outer sole. versions Tennis shoes: High-tec- h now have midsoles for shock absorption. They also feature a gum rubber outer sole, heavy grade leather uppers designed for a great deal of lateral support and a convex outer sole to allow Hilltop Times ' T sliding. verBasketball shoes: High-tec- h sions are identical to tennis shoes except they have a concave outer sole traction. There are numerous types of footwear designed for specific sports bithat allows for stop-on-a-di- cycling, golf, football, baseball, skiing and so on. Each shoe has characteris- tics designed to improve comfort and performance for specified activities. No matter what your activity, the right shoe is one that fits and provides adequate support and stability. A shoe that fits properly should allow enough toe room when standing so that neither the big nor the little toe extends over the sole of the shoe. The heel of the shoe should feel snug without pinching. For the best support, the inner side of the exercise shoes should be made of a firm material to prevent the foot from collapsing inward. An arch support that conforms to one's own foot is also important for good fit, support and comfort. How to buy athletic shoes 1. Find a store that specializes athletic footwear and has a knowledgeable sales staff. 2. Plan to spend at least an hour making your selection. 3. Take an old pair of shoes with you to analyze wear patterns. 4. Try on at least three different styles of shoes. 5. Take a pair of socks that you normally wear to exercise in with you to try on with the shoes. Also, if you wear orthotics or lifts, be sure to take those in along. 6. Wear each style around the store for a while and even simulate your ac- tivity. 7. Allow a thumbnail's width from the end of the shoe to the end of your longest toe. 8. A new shoe should be snug in the forefoot but not tight. 9. There should be enough lift from Jogging the front of the shoe to the back of the shoe to protect your Achilles tendon. 10. The arch support should be subtle. 1 1 . The heel should fit snugly; there should be no rubbing on your heel as you walk in the shoe. 12. Fit your bigger foot. 13. There is no perfect or best shoe. Everyone's feet and needs are different, so find the shoe that feels the best on your foot. Shoe wear estimates Worn out shoes are like bald tires neither of them provide the performance you need from them so plan on replacing your athletic shoes at regular intervals. See the chart below for estimated replacement times. Note: Some of the above information courtesy of Parlay International. Shoe Wear Estimates Jogging shoes Walking shoes Aerobic shoes Aerobics B Good quality aerobics shoes. B Wool or cotton socks to absorb sweat. B Absorbent headband to absorb sweat. B Snug-fitting, fiber clothing (leotardtights, shortsshirt) that allows freedom of movement. fl Leg warmers (optional). Cycling B 500 miles 1,000 miles Snug-fittin- g shirt, trousers (or shorts), or cycling suit to Cut down on drag and improve aerodynamic efficiency. B Wool garments (for long rides) to prevent hypothermia loss of body temperature. B Padded gloves for comfort and hand protection (in the event you take a spill). B Stiff-linecycling helmet a must! non-slishoes. (If B Firm-soleyou wear shoes designed specifically for cycling, be sure cleats are adjusted to grip the pedals.) Note: This information courtesy of Parlay International d 100 hours d, Court shoes n Good quality running shoes. B Wool or cotton socks to absorb sweat. B Women: sports bra with good support. Warm weather: B Shorts, shirt of "breathable" material such as cotton. B Sun visor (or cap), sunglasses to reduce glare. Cold weather: B Thermal underwear. B Sweat pants and shirt. B Gloves or mittens. 150 hours p |