Find the proper fit: A guide to the best shoes for getting active

By Erica Schwartz

by Pranaya Buyya

When we’re getting ready to go out and be active, we often put a lot of thought into what outfit is appropriate for our activity of choice — but how often do we really think about what shoes we wear? While the outfits we pick for exercise are important for helping us feel comfortable and confident, our shoes can play an even bigger role in our health and safety. Wearing the wrong footwear can impede our ability to perform our best — or even cause misalignment that can lead to injury.

For weight-bearing activities, you have two options to choose from. If you are interested in bearing heavy loads, such as in powerlifting, it might be worth investing in weightlifting shoes. These shoes feature a hard wedge under the heel that increases the depth you can hit when squatting and allows you to maintain a more upright torso.

If weightlifting is something you do for fun, spending money on a new pair of shoes may not be worth it. Instead, opt for flat-soled options like a simple pair of Converse or Vans. Flat-soled shoes allow you to better distribute weight and transfer more force into the ground. Plus, in flat shoes, your body is in a more natural position, allowing you to maintain proper alignment throughout your exercise session.

For activities that involve running, the perfect choice is pretty self-explanatory: wear running sneakers! There is a lot of scientific debate within the running community about what features make up the perfect running sneaker. If you are getting serious about running, look into the literature yourself and consult a professional if needed. However, if you are a more casual runner, focus on shoes with shock absorption.

While shock absorption can be useful for runners at any stage of their journey, it is a particularly important factor for new runners. New runners’ bodies haven’t yet adapted to the stress of running, so cushioning is key for a comfortable and safe running experience.

Hoka sneakers have risen in popularity over the past few years, and for good reason. They are cute and comfortable, with plush soles that absorb shock. Adidas also offers many well-cushioned sneakers, like the Adidas Adizero Prime X3 STRUNG, which boasts major shock absorption capabilities.

For walking, running shoes are still your best bet — but they don’t have to be quite as fancy. Because walking produces less intense ground-reaction forces than running, your shoes for walking don’t need quite as much cushioning. 

Even if getting active is more of a fun pastime than a serious commitment, putting thought into your footwear is crucial for your health and safety. And hey, if picking the right shoes is too overwhelming, you can always stick to a barefoot activity like yoga!