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What to look for in training shoes

Shoes have a large impact on your training. Whether you're training in the gym, running on a trail, or getting your daily steps in, your shoes matter. When I first became a trainer, I was all about the mainstream shoes. Don't get me wrong, I'm no fashionista (we know this), but I always went for brands like Nike for training and Asics for running. At that time, I didn't know anything about shoes and feet and the role they play in our day-to-day lives. I've discussed how most mainstream shoes aren't meant for our feet. Our natural feet lay with our toes separate and your big toe pointing directly forward. You might be looking at your feet and think, "uh, mine don't do that??", but it's not your fault; it's what society has put on you. Most shoes jam our toes in like sardines in a can (hello, most women's heels and shoes). So now maybe you're thinking, well, what if I just get shoes in a Wide size. Although one would think that would make sense, wide shoes aren't actually widened at the right part. Instead, you'll want a shoe with a wide toe box. Wide toe boxed shoes will allow your foot to better stabilize. So, what does that look like for different types of training? For lifting, you'll want to look for a shoe that has a flat sole, aka the toes are not rounded up on the shoe. These could be labeled as minimalist, zero drop shoes. Regardless of the label, you will want to have a flat sole to help you stabilize. Otherwise, think about what your deadlift could look like without a flat sole... teeter-tottering much? Woof. We don't want that! I recommend checking out these brands: NOBULL Vivo Barefoot For running, I highly recommend getting fitted at store like Fleet Feet, where they can analyze your gait and fit you for a shoe to best suit you. The amount of cushion you need for your foot will vary from the next person. Although I recommend these brands below, that does not mean you won't find a different brand that suits you better. Trail: Altra Hoka ON Salomon Road: Hoka ON *I am not affiliated with any of these brands. Overall, the shoes you currently have may not be doing you any favors. Be barefoot when you can, so you can start training your feet to get to their natural state, and to provide stability in and out of the gym.


Katharine Moustakes
Hey, friend!

I'm Katharine.

I'm a personal trainer, running coaching, and nutrition coach who's stoked about lifting, the outdoors, summit snacks, and my dog.


I understand that fitness is not your whole life. Fitness is a PART of your life. I approach training in a way that adds value to your life and longevity, so you can enjoy being active whether you're romping around in the mountains, playing with your kids, or signing up for your first 10K race.

I'm here to meet you where you are, so you can train safely and effectively, and gain strength and confidence both in the gym and on the trails.

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