I'm back with another Strong and Fit women email, did ya miss me, lol?! What do you think of the series? Is there something you'd like to know or learn about in regard to Strength Training? Please hit the reply button and ask away.

What type of shoe do you train in when you're Lifting The Things?

Are you squatting, pressing, or deadlifting in a running shoe? If so, keep reading. If you're not still keep reading! Ha!

If you are anything like me before I knew better, I was lifting in a running shoe. No issues occurred at first, or that I noticed. Once I got into heavier lifting - particular with back squats, I started to notice that my shoes were unstable, and my knees were achy after lifting.

I put two and two together. It was the shoes - running shoes. I was lifting in running shoes. Running shoes have a squishy sole, and an elevated heel - they are meant to absorb impact when we are running, not when we are lifting. When we are lifting, we want a solid base for our foundation!

Right after my training session with my Coach, I can remember it like it was yesterday, I left the gym and went to straight to the store to buy a proper shoe. More on that in a moment.

P.s. I keep writing "show," instead of "shoe," lol and my grammar checker is telling me that I am overusing the word "shoe"! Lol!

Anyhoodle!

So, why not a running shoe for lifting?

If you can avoid it, I certainly would recommend not training in them. If I find myself in a running shoe for whatever reason, I have to be super cautious about keeping my foot really planted.

Running shoes will force you to your toes when you are doing lower body exercises. This is no bueno. We don't want our knees doing the lifting - as I said my knees were starting to feel sore. We want the muscles in our legs to the work - hamstrings, quads, glutes.

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When we are forced to our toes during exercise due to the type of shoe, we can be subjected to injury or improper execution of our lifts. As you always hear me say, use proper form and quality reps all the time.

Running shoes tend to be unstable, not flat, and squishy. Running shoes are for running or walking, and training shoes are for lifting.

You can test this for yourself, get up from this email and go do a set of squats with your running shoes on, also known as tennis shoes, and then do a set without shoes. Now, tell me which set was better. I guarantee the one without the shoes was much more stable. Yes?!

What shoe or shoes are better for lifting?

Shoes with a flat sole, no heel to toe drop. Think of Chuck Taylors. One of my favorite lifting shoes are Chucks. I know a lot of folks don't care for them - I love them, they're inexpensive, they have tons of colors and can, of course, be worn outside of the gym.

When Lifting the Things, you're gonna want a shoe that is very stable and not squishy. The shoe should not compress when lifting.

There are many, many shoes out on the market now that have flat soles. Pretty much every shoe brand carries them. They're either called minimalist shoes or Trainers/Training shoe.

Another option is to train barefoot; there are even barefoot training socks now on the market. I know that most gyms don't always allow barefoot training. If you are home, go for it! You will really feel the difference of having a solid base versus an unstable shoe when you're training.

That's it in a nutshell about training with a shoe that supports you in Lifting of the Things. There are other types of Lifting shoes too, depending on what kind of Lifter you are but for general strength training, a flat soled shoe from whatever brand you like will work.

Cheers to Lifting. Let me know if you have any questions about proper footwear, hit reply, I'd be happy to help!

Thank you for taking out the time to read this email, and I hope that you have found it helpful, until next time , have a beautiful weekend!

In Strength,

Xo

Candace