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Speaker 1: Seven two Weekend Breakfast Fitness All you need to know

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Speaker 1: about staying fit.

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Speaker 2: It's nineteen minutes after six o'clock.

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Speaker 3: Welcome back to seven or two Weekend Breakfast with mcgogs

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Speaker 3: and film. It's a Saturday morning, so we talk fitness

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Speaker 3: and over the last couple of years, there's been a

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Speaker 3: big emphasis on why all of us need to be

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Speaker 3: doing strength training, particularly if we want to be in

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Speaker 3: better health, have better care, stability, balance in our older years.

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Speaker 3: Strength training is the kind of thing all of us

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Speaker 3: should be doing. Men, women, regardless of age. We've been

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Speaker 3: encouraged to do strength training bad. You might be wondering, Okay,

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Speaker 3: maybe I want to do a bit of strange training,

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Speaker 3: but what should I be wearing on my feet to

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Speaker 3: lift weights?

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Speaker 2: Should you be wearing your running shoes?

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Speaker 3: Should you be doing your barefoot And if you go

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Speaker 3: to the gym, you'll see different people do different things,

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Speaker 3: So which is the correct one? We join now on

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Speaker 3: the line by a podietrist at Waterfall Podiatist Incorporated. Lauren

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Speaker 3: Brown joins us via zoom. Lauren A very good morning too,

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Speaker 3: Welcome to Weekend Breakfast.

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Speaker 1: Good morning gigs.

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Speaker 2: Thank you so much for your time. This morning.

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Speaker 1: That's a pleasure.

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Speaker 2: So when many of.

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Speaker 3: Us think of I guess the gym and weights or

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Speaker 3: doing strength training, you don't really think about what's happening

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Speaker 3: with your feet. You think, well, you know, i'll need

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Speaker 3: running shoes for the treadmill if I'm doing a bit

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Speaker 3: of like the liftical, But you don't think about what's

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Speaker 3: on your feet and strength training. But that seems to

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Speaker 3: be quite an important part of our strength training that

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Speaker 3: we should be thinking about.

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Speaker 2: Is that great?

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Speaker 1: Absolutely? Absolutely? You know, the shoes of your are so

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Speaker 1: important and should be activity specific, should be activity specific.

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Speaker 1: So when it comes to weightlifting in a gym versus

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Speaker 1: running on the trademill, those are two completely different movements

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Speaker 1: and it's important that you are thinking about that. A

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Speaker 1: lot of people don't think about their shoe off until

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Speaker 1: there's a problem, actually.

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Speaker 3: And so then what's happening to our feet, because I

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Speaker 3: guess that's also important.

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Speaker 2: What's happening to our feet?

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Speaker 3: What are our feet doing when we are lifting weights?

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Speaker 1: So it's important to distinguish between what is running and

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Speaker 1: what is weightlifting. Weightlifting is almost a static movement. Running

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Speaker 1: is more dynamic. It's a forward movement. So a running

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Speaker 1: shoe is designed to help you move forward. You've got

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Speaker 1: to move your body mass from the back of your

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Speaker 1: foot to the front of your foot in order to

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Speaker 1: propel you forward. So there's a whole bunch of cushioning.

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Speaker 1: Your forces have been increased as you do that. I

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Speaker 1: think you have almost double the body weight on your

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Speaker 1: heel strike when you're doing that. So you want cushioning

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Speaker 1: and you want a fluid movement going forward. Weightlifting is

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Speaker 1: very different. It's a more of a static movement. You

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Speaker 1: need a stable platform and you need something that's going

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Speaker 1: to give you stability so that you can so that

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Speaker 1: you can actually have enough stability to lift the weight

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Speaker 1: without falling over it or compensating and injuring yourself. Right.

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Speaker 1: It's always interesting to go around the gym and see

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Speaker 1: what shese people are in because some of the things

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Speaker 1: I do are quite interesting actually, and how people feel comfortable,

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Speaker 1: you know lifting weights.

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Speaker 3: Yeah, so some people you know, I know, for instance,

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Speaker 3: I go to the gym and my running shoes and

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Speaker 3: my walking shoes, and so when I do lift weights,

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Speaker 3: I do that in my running shoes. Other people take

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Speaker 3: off their shoes and you'll see some people at barefoot

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Speaker 3: in the gym. Other people will wear sort of those

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Speaker 3: kind of minimalist shoes, those almost those like barefoot shoes.

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Speaker 2: Is there such a thing like weight lifting shoes?

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Speaker 3: Are they particular shoes that are designed to help you

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Speaker 3: or support your feet and your movement as you do

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Speaker 3: strength training and you lift weights.

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Speaker 1: So they are specific weight lifting shoes. So now we

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Speaker 1: have to look at what kind of weightlifting are you doing.

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Speaker 1: Are you doing Olympic lifting or are you just lifting,

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Speaker 1: you know, five kg dumb bell. So it's important to

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Speaker 1: you think wish that because you can get a weightlifting shoe.

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Speaker 1: These shoes are specifically designed for very heavy weights, so

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Speaker 1: it is a very rigid shoe. It has additional straps

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Speaker 1: to keep your foot locked into the shoe, and you

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Speaker 1: have a heel raise, so your heel will be higher

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Speaker 1: than your toes and that's generally between one to two

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Speaker 1: cent to me to raise difference. And it's extremely firm,

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Speaker 1: extremely firm. When you look at a running shoe, and

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Speaker 1: this is also were running. Not every running shoe is equal.

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Speaker 1: If you are running in a carbon plated shoe, you

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Speaker 1: please do not take that to the weightlifting section of

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Speaker 1: the gym. If you are running in a super bouncey shoe.

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Speaker 1: Don't take that either. That is not going to give

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Speaker 1: you a firm, stable platform to stand on. If you're

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Speaker 1: sitting with a run of the mill running shoe and

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Speaker 1: it's quite firm in that you doesn't feel like you're

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Speaker 1: standing on a marshmallow, you would get away with it

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Speaker 1: with lighter weights. But yes, there are specific running shoes. Rebook,

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Speaker 1: Nike added Puma are your sort of main brands that

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Speaker 1: specialize in weightlifting shoes. They're not as really available as

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Speaker 1: you may think. I think it's more more leaning towards

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Speaker 1: your professional weightlifters who would branch out into a shoe

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Speaker 1: like that. But ultimately, if you understand the characteristic of

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Speaker 1: the shoe that you looking for in terms of weightlifting,

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Speaker 1: you should be fine. You've just got to make sure

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Speaker 1: that it's really firm. I see a lot of guys

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Speaker 1: in converse or like a really flat van that is

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Speaker 1: a sort of a very solid flatchue. The only thing

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Speaker 1: that you have to remember about those is that you

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Speaker 1: have no heal lift, so you might not be as stable.

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Speaker 1: You know, often when we're lifting heavyweight, it's like a

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Speaker 1: squat or something like that, or a deadlift. You know,

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Speaker 1: we get we want to activate our glutes, and to

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Speaker 1: activate our glutes to make our core strong. It actually

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Speaker 1: helps to have a heel lift, you get better glute activation.

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Speaker 3: Right, And so then what if you're the kind of

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Speaker 3: person that prefers to do your weights barefoot or in

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Speaker 3: your socks because you said that, you know, one of

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Speaker 3: the things you should be looking for in a shoe

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Speaker 3: you're going to be using for your weightlifting is that

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Speaker 3: it's a nice firm shoe that assists you with that

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Speaker 3: bit of lift. If you are barefoot, you don't have

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Speaker 3: I guess that additional lift and that additional support. So

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Speaker 3: is it a good idea to be weightlifting barefoot?

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Speaker 1: This whole? I think weightlifting barefoot is an interesting concept

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Speaker 1: because the danger lies not where you think. There's a

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Speaker 1: lot of people end up injuring their toes either they

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Speaker 1: drop a weight or they turn around and they bash

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Speaker 1: their toe into a weight or something. So shoes are

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Speaker 1: design to protect us. Let's wear a shoe because we

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Speaker 1: if you're going to be out of permission if you

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Speaker 1: go and stump a toe and injure a nail, break

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Speaker 1: a digit or something like that. So I'd be very

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Speaker 1: careful about doing it. The other thing is, you know

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Speaker 1: you don't have when you have when you're standing on

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Speaker 1: that stable base of a potential weightlifting shoe, you do

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Speaker 1: have some interaction with the ground and something that's actually

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Speaker 1: going to protect the bottom of your foot, and that's important.

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Speaker 1: So often these gyms have noble floors in the weight

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Speaker 1: section and you can actually.

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Speaker 4: Injure your fiber and franking pads if you don't have

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Speaker 4: a little bit of questioning there.

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Speaker 1: You know, we do want to firm flat shoe, but

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Speaker 1: be careful. You do need something in between you and

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Speaker 1: the floor to protect the bottom of your foot in

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Speaker 1: the time of classic pads which can get bruised, especially

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Speaker 1: your heel.

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Speaker 3: Right, and that was going to be my I guess

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Speaker 3: my next question. So often when we think of just

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Speaker 3: our foot, we think of just the underside of our feet,

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Speaker 3: but things like, for instance, our ankles are also quite

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Speaker 3: important some of them. You know, our ankles are supporting

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Speaker 3: the movement. And so even with you're saying that, you know,

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Speaker 3: shoes are quite important. They protect our feet. Shoes, I

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Speaker 3: think also play that role for our ankles as well,

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Speaker 3: to kind of keep them in place, keep them stable,

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Speaker 3: so you're not kind of rolling them, you're not injuring

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Speaker 3: them as you do certain movements, particularly in.

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Speaker 1: The absolutely stability stability. But yeah, you know, when we

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Speaker 1: talk about shoes, I think one of the greatest issues

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Speaker 1: about shoes is the trauma they create as well. It

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Speaker 1: is so important if you want to be stable and

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Speaker 1: you want to protect what we call the whole chain.

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Speaker 1: So this is literally from your toes all the way

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Speaker 1: up literally to your head. That is the full mechanical chain.

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Speaker 1: It's important to make sure that you're fit's correctly analyzed.

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Speaker 1: It's going to traumatize. You don't correctly going to be unstable,

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Speaker 1: traumatize injuries. Corns are reality. I'm sure a lot of

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Speaker 1: ladies struggle trying to make sure that the sheaf it's correctly.

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Speaker 3: And so even with you know, this idea of fit,

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Speaker 3: often you're told when you're buying a shoe to get

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Speaker 3: one size up. So if you're a six, you know,

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Speaker 3: for a running shoe, you're told to get a seven

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Speaker 3: so that there's a little bit of space a for

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Speaker 3: your sock and so there's space for your feet. But

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Speaker 3: it is possible to just have a little bit too

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Speaker 3: much space in the foot. So sometimes yes, tight foot

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Speaker 3: is a challenge, but also you can have the issue

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Speaker 3: of having a shoe that's just a little bit too big,

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Speaker 3: and even that can cause injury.

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Speaker 2: Talk to us about that.

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Speaker 1: Yes, yes, she fit is like one of my passion

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Speaker 1: projects because I literally find with patients all the time

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Speaker 1: about a shoe fit. It's very interesting how people condition

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Speaker 1: themselves into a specific and a specific feel of the

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Speaker 1: shoe and they're like, no, that's comfortable. This is not great.

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Speaker 1: So when you're fitting a shoe, the most important thing is, yes,

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Speaker 1: you do need a little bit of space, So the

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Speaker 1: length of the shoe is important, but the width of

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Speaker 1: the shoe is just as important. You should not be

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Speaker 1: bulging over the sideways. Say to my patients, Remember one

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Speaker 1: foot is bigger than the other. It's a reality, it's normal.

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Speaker 1: So see which one is the larger foot. You put

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Speaker 1: that into the shoe and you shove your toe right

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Speaker 1: into the front of the shoe. You should be able

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Speaker 1: to snugly fit a finger in the back if that's

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Speaker 1: the case, brilliant. We always fit the larger foot, never

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Speaker 1: the smaller foot, because when you're in a tucky or

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Speaker 1: running shoe or gym, shoe, whatever. You can always tie

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Speaker 1: the laces or slightly thicker sock on the smaller foot.

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Speaker 1: But the other important thing is not to bulge over

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Speaker 1: the side, and the shoes sole must be as wide

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Speaker 1: as the shoe. The sole should not be narrower shoe.

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Speaker 1: That's also another important point for stability. You don't want

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Speaker 1: to fall off that ball. So if the base or

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Speaker 1: the sole of the shoe is as wide as the

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Speaker 1: shoe and as your foot from with a length point

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Speaker 1: of view, brilliant. It should fit with a snug finger

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Speaker 1: space at the back. And not all shoe sizes are

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Speaker 1: the same. Different brands have different sized templates. So if

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Speaker 1: you went into a New Balance, for example, that's one

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Speaker 1: of the widest templates on the market.

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Speaker 4: If you went into a Nike, it's one of the narrowest.

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Speaker 4: So it's important to make sure that you are trying

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Speaker 4: on a few sizes to make sure that you get

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Speaker 4: the perfect fit.

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Speaker 3: Lo I must thank you very very much for chatting

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Speaker 3: to us this morning, and I know it's a super

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Speaker 3: early morning your time, so thank you so much for

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Speaker 3: joining us this morning.

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Speaker 1: Such a pleasure, Thanks so much for having me.

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Speaker 3: Thank you, thank you that's Lauren Brown as a prodigist.

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Speaker 3: It was for podagers in corporate joining us for our

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Speaker 3: Fitness conversation this morning. Coming up in our health conversation,

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Speaker 3: we look at World Kidney Day, that is that was

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Speaker 3: celebrated this past Thursday on the twelfth of March, and

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Speaker 3: we're going to be looking at chronic kidney disease.

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Speaker 2: What is chronic kidney disease?

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Speaker 3: What is what are some of the treatment options dialysis transplants,

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Speaker 3: but also in South Africa, what are the challenges with

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Speaker 3: regards to access to care for chronic kidney disease. We'll

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Speaker 3: be joined by doctor Fundi Layati, our resident GP as always,

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Speaker 3: but before all of that, time for us to check

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Speaker 3: in with your latest Eyewitness new Sport with Anthony to

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Speaker 3: Shada