Ask The Ray!

If you’ve ever wished that you had a fitness and nutrition expert available to answer your questions, we have a solution for you – Ask The Ray!  Each month we tackle questions from the DePaul community about exercise, nutrition, and wellness, and post questions and responses here in the Wellness section of our new website.  If you have something you’d like to ask, submit your questions to wellness@depaul.edu (authors of all questions will be kept confidential) or via comment card at The Ray.

July Question

Dear Ray,

What types of shoes should I wear for group fitness classes?  I have heard about cross-training shoes, are those different than running shoes? How often should they be replaced? 

Thanks for your help,

Group Fitness Fan

Dear Fan,

Cross-training shoes are versatile footwear that can adapt to a variety of fitness activities.  They are the perfect option for group fitness classes.  Cross-training shoes provide extra cushioning and lateral support for the various ways your foot will move during group fitness classes.  Running shoes are different than cross-trainers.  Cross-training shoes are wider and usually a bit bulkier than most running shoes to allow for more lateral (side-to-side) support.  An effective cross-training sole will provide support on the outer edge of the foot to help reduce the risk of rolling an ankle outwards.

You will find that unlike running shoes, cross-trainers are offered in a variety of "rises." The higher the rise, the more ankle (lateral) support offered.  If you are going to be doing a lot of side-to-side movement then you should consider something with this higher support.  A lot of times this "high-top" feel can become restrictive if you need flexibility around the ankle for some movements.  There are mid-rise shoes that offer a nice compromise because they only partially encapsulate the ankle and then there are low-rise where the lateral support will be the least.

Depending on your body weight, types of activity and brand of shoe, it is recommended to replace your cross-training shoes after about 60 to 100 hours of exercise activity.  The cushioned shoe base will begin to lose its ability to absorb shock. You can check this by looking at the back of the shoe - if the sole leans in either direction it is probably time for a new pair of shoes. Also, your lateral stability could be compromised if the shoe becomes too stretched and can no longer support your ankle adequately.

I hope this helps!

Heather Hughes
Group Fitness Instructor/Personal Trainer