Q. Is it necessary to buy specific shoes for every activity I take part in? A. The kind of exercise you engage in, as well as its frequency, will determine the type of shoes you will need. Athletic shoes are now designed to provide support and comfort as well as enhance performance of specific activities. For many individuals, a well-made cross-training shoe will fit most needs. However, if you engage in a particular activity more than three times a week, you may want to consider having a shoe specifically for that activity. For instance, if you regularly participate in a step, high-impact, box, or funk aerobic classes, you will need a shoe crafted for these special needs. An aerobic shoe is designed to protect your foot during side-to-side motions, vertical impact motions and forward-backward movements. A shoe designed for running is not constructed for use in an aerobic class. A running shoe is intended for forward motions only and would not be sufficient nor safe for most aerobic classes. If you participate in a number of different activities, a cross-training shoe may serve for most of your needs. However, the more consistent, strenuous and dedicated you are to an activity, the greater the need for a sport-specific shoe. Heed advice from a reputable fitness expert knowledgeable about shoes for a recommendation. The following are some tips from the American Running and Fitness Association to keep in mind when shopping for athletic shoes: Try on both shoes since your feet may not be exactly the same size. Walk or jog around the store for a few minutes while wearing the shoe. Try on at least three to five different models to make a comparison. Avoid buying a shoe just for the appearance or name brand. Find a shoe that fits and conforms to your foot. The lacing and tongue area should be well-padded. Check the shoe for quality: Inspect the stitching, eyelets and laces; inspect the sole layers to make sure they are even and glued to one another; feel for lumps and bumps inside the shoe. The sole should flex easily where your foot flexes. There should be a sturdy, firm heel counter. It should fit tightly so your heel will not slip and rub. Removable insoles are an important feature. They allow you to be able to replace them or use an insole/orthotic. When standing, allow a half-inch leeway in front of your longest toe. Try on shoes in the afternoon or after working out, when your feet are larger. Feet can swell up to a full size difference after working out. The shoes you buy should feel good the day you get them. You should not have to rely on a breaking-in period. The toe area should be spacious enough that your toes can move around a bit. The mid-part of the shoe should hold your foot snugly. It should not allow your foot to slide forward and jam your toes. A good pair of athletic shoes is an investment. Prolong their life by not wearing your shoes for everyday use. Q. Occasionally when I exercise, I get a pain in my side. What causes this and how can I prevent it from reoccurring? A. A pain in the side during exercise, or a side stitch, usually occurs when an individual tries to exercise at a pace that is too intense. An inadequate warm-up or eating just prior to a workout can also cause a side stitch. There are many theories regarding the source of side stitches, but they are generally seen in individuals who have not yet adapted to a particular exercise. Many experts believe the pain is the result of a spasm of the muscles between the ribs. Another theory attributes a side stitch to a lack of oxygen reaching the diaphragm, which may be the result of improper, shallow breathing during exercise. To ward off a stitch, immediately decrease the intensity of the exercise, take deep breaths and press or massage the area of spasm. It also helps to walk around with your arms stretched above your head as you inhale and exhale very slowly. To help prevent a side stitch, remember to warm up slowly and thoroughly prior to exercising. Try including some light aerobic activity as well as stretching exercises for the major muscle groups. Avoid eating a large meal for at least two hours before exercising. Try eating foods that are easily digestible prior to physical activity. (Lee Ann Broussard is a health club aerobics coordinator and an independent personal trainer, who is pursuing a master's degree in exercise physiology. Her fitness column appears weekly in the Tallahassee Democrat. Write to her c/o Tallahassee Democrat, P.O. Box 990, Tallahassee FL 32302-0990.)
