Shoes should flex easily and support your feet during an aerobics class.
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If you've been running trails all summer but want to take your cardio workout indoors, you might be planning on using your trail sneakers for aerobics class. It could be that you don't want to go to the expense of buying a whole new pair of training shoes, especially if you just bought your trail shoes a few months back. The problem is that your trail sneakers were built for running, not aerobics, so they won't perform as well.
Different types of sneakers are specifically designed for various activities. Trail running sneakers are a bit heavy with deep soles, making it more difficult to move quickly during aerobics.
Choose Your Shoes
You'll be picking up your feet and putting them back down quite a bit during an aerobics class, so you need a shoe that is lightweight to avoid fatiguing your feet. A thick sole with cushioning under the ball of your foot will help absorb shock and reduce stress to your feet and joints. The tread should be fairly smooth, one that's designed for court use or specifically for aerobics. The front portion of the sole of the shoe should be slightly flared to provide support during the side to side moves you'll make during an aerobics class. The heel, however, should be even less flared as extreme flaring at the heel can inhibit lateral movements and cause injury.
Avoid Trail Sneakers
Trail sneakers typically have deep treads and stiff soles to help you keep your footing on uneven terrain, and to protect your feet from rocks and other dangerous objects on the trail that could cause bruising or worse injuries. Those two features make trail running sneakers inappropriate for aerobics as deep treads will stop your feet immediately each time they hit the floor. Also, your aerobics shoe has to be flexible to allow your feet to bend as they should, an action that the stiff sole of a trail running shoe will hinder.
Consider Some Cross Trainers
If you want to buy a shoe that can serve both purposes, cross trainers bring together several features of most other trainers into one shoe expressly for the purpose of allowing you to use them for more than one sport. The American Orthopaedic Foot and Ankle Society says that cross training shoes are suitable for running and aerobics alike. If you run on particularly rugged trails, however, you may find that a cross trainer provides insufficient protection from impact.
Replace them Regularly
Whether you're running trails or stepping and dancing in an aerobics class, your training shoes will only last a certain amount of time before needing to be replaced. If you continue to use your sneakers after they've become worn, you could develop a back, foot or leg injury. According to the American Academy of Podiatric Sports Medicine, running shoes should be replaced after 300 to 500 miles, and you should get new aerobics shoes after 45 to 60 hours of use. There's quite a difference between 300 and 500 miles or 45 and 60 hours, so you should also pay attention to your shoes' condition to tell when they're worn out. If they don't lie flat when placed on a level surface or if they show visible creasing, it's time for new training shoes.