Fit Tips for March
Spring is already here in TX, I'm soaking in this 60-70* weather while it lasts! This summer is definitely gonna be a scorcher (at least for me) because if you haven't heard yet... I'm pregnant! Right now I'm entering my 2nd trimester at 13 weeks & I'm due in September!🎉
With that, I'm going to be a lot more flexible with my content creation and posting, so if I miss a Fit Tips or dress it down a bit, just bear with me! I'll also be starting a YouTube mini-series documenting my journey being an athlete during pregnancy! So stay tuned for the first episode this month!
But without further ado... let's dive into our topic today!
Picking Fit Footwear
There are so many different types of fitness shoes on the market, how do you know which one will be good for your activities? We'll look at different features to look for based on activity & some simple tips when picking your shoes!
(Terms to Know - Sole density: how dense the material making up the sole is. Stack height: how tall the sole is and it’s potential for shock absorption. Offset: heel to toe drop, for example 0 is barefoot, a 6mm offset means the heel is 6mm higher than the toe box. Arch Support: built in support provided by the insole.)
🚶🏼General Fitness (mix of light cardio, resistance training, group classes, or if you're just on your feet a lot)
- You can usually go with a general tennis shoe or running shoe, they tend to be the most comfortable if you’re on your feet all day.
- If you lean more towards lifting with some cardio sprinkled in, then opting for a training shoe that has a denser sole with a bit of cushion-capability is a great option.
- Look for - a cushioned sole, larger stack height, usually small offset, arch support, usually breathable.
🏃🏼Cardio
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Walking or Running
- Cushioned sole, larger stack height, 0 to small offset, arch support, usually very breathable, great at shock absorption over longer distances.
- Some great brands include: Acics, Brooks, Altra, Saucony, Hoka, & Nike.
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Trail Running or Hiking
- Medium sole density with large treads, 0 to small offset, arch support, can be waterproof, very similar to a standard running shoe just a bit more rugged.
- Most running brands will have trail shoe options available.
- Hiking shoes can come with short or high ankle boots. Some common brands are: Keen, Merrell, & Salomon.
🏋🏼Resistance Training
- Traditionally when lifting you want to have a good connection to the ground (which means less cushioning). For example, some people like wearing converse because of the flat dense sole or even going barefoot on some lifts to really feel the ground.
- If you're into light-moderate lifting 2-3 days/week and a mix of other activities, you're probably good with a more general fitness shoe, but if you're looking at getting more serious about lifting or training 4+ days in the weight room, you might consider a Training shoe.
- Dense sole, smaller stack height, 0 to large offset, little to no arch support, snug fit. Some popular brands are: NoBull (my current fav!), Nike, Reebok, Adidas, & New Balance.
Obviously, there are a lot of other specialized types of footwear out there too if your activity is pretty niche, but these are a great place to start for more general types of fitness!
Quick Tips to Picking Your Shoes
- Fitness shoes can be pricy, but they’re so worth it when you have a good quality shoe! Avoid buying cheap options from Amazon, Walmart, or other low-quality options. Start with a fitness store that has a variety of good quality brands to pick from. Like a wise man once said, “If you’re gonna spend money, spend it on good shoes and a comfy bed, because if you’re not in one, you’re in the other.” And it’s so true!!
- Wear the socks you intend to use when trying them on! Like if you wear wool socks on your hikes but try on your new boots with thin cotton socks, they may not feel right when you get them home.
- Price compare & always ask the associates about sales. Most retailers will price match with online stores or sometimes they’ll have the shoe you want in a different color or the previous model that’s on clearance. Jackpot!
- Don’t be afraid to look online. There are a lot of great shoe brands that are hard to find in-store. Most of those online retailers have great “test drive” policies so if you get your shoes in, but they don’t fit or you don’t like it, you can return them no problem. (Always make sure to check on the return/exchange policies before you order just in case though!)
*I am not affiliated with any of the brands mentioned above
Goals for March
We're almost through our first quarter of the year! Once more month to hit our first Check Point goals (check out January Fit Tips for how to break down annual goals!) What are your Stepping Stone Goals for the month? How are you going to work towards those weekly? Here are a couple of my goals this month!
- Meet my protein goal (>100g/day) 5 days/week.
- Run Hyrox Houston in under 2 hours.
- Take intensity down the week after Hyrox to celebrate & decompress!
What are your goals this month?
Last Month on YouTube...
2024 DEKA Rulebook Update! What you need to know!
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Don't have a fitness routine & need a little guidance? Check out my Program Quiz to find out which coaching program would be the best fit for you!
I know fitness footwear isn't an actionable or inspiring topic, but I hope it's helpful for you the next time you're looking around for a new pair!
Let's get out this week and enjoy some good ole movement! What's the thing about training you're most looking forward to this month? Keep that thing in mind as you train this week! And as always, DM me or hit reply if you want to learn more about coaching or just have some fitness questions. I'm here for you!🫶🏼
Speak with you soon,
Katie
