Ahhhh, Shoes.

The primary goal of any and all of my exercise classes is to ensure a safe, effective and fun workout, with a strong emphasis on the 'safe' aspect. More often than not, I find myself climbing onto some sort of soapbox in my spinning classes. My passion for the subject is obvious, and the participants of my classes are fully aware of my often forthright opinions and thoughts on all issues surrounding spinning.

One of the issues I am most concerned with is spinning shoes. You know them...the funky looking shoes with the clips on them that you see on all the people in class you think are die-hard spinners/cyclists. Really, they're just people who have taken an interest in spinning and decided to attain the proper equipment necessary for their chosen activity.

Think about it. If you decided you really wanted to play hockey, you'd get all the right gear you had to, lest you get nailed in the shin with a puck. Of, if you decide you'd like to be a runner, you'd go out, get some great running shoes and pound the pavement. You would go to great lengths to ensure your sneakers help protect you from the myriad injuries that running can often cause. It's unlikely you'd dig out the pair you wore in high school and expect to run like a gazelle, right?

The point is that for whichever activity you choose, you typically procure the necessary elements to guarantee the safest and most effective workout.

It's the same with spinning. Sneakers are fantastic for walking and running. They have a flexibility in the sole of the foot that allows for proper body mechanics and form. For spinning, however, sneakers don't work. You don't want any sort of foot movement while you're spinning, or you risk permanent (and painful!) injury to your feet and/or knees. After several spinning classes using sneakers, you'll likely notice a tingling in your feet and toes, they get cramped, your knees hurt, or your low back is achy. This is because the softness in the sneaker allows too much movement in the foot, and your tendons and ligaments in your feet and calves strain themselves to compensate. Spinning shoes do just the opposite. The hard and inflexible surface makes your foot remain in tact so that the rest of your body does not have to rely on the excess strain on the feet in order to move.

Couple of Quick Tips for Buyers:

1. A good pair of spinning shoes cost about the same as a good pair of running sneakers. They are sold at most sporting goods or cycling equipment stores. (For those of you in Boston, Back Bay Bicycles on Commonwealth Ave (http://www.backbaybicycles.com/) have my vote)

2. The brand of a spinning shoe matters far less than it would if you were buying a running shoe; buy what fits

3. Make sure you get a pair that are comfortable, try on several, and have the store associates attach SPD clips to the bottom. SPD clips are the only universal spinning clip, and are sold with the shoes

4. In your first class with shoes, arrive a few minutes early and ask the instructor to help you clip in. You won't need much help after the first time, but it does take a minute to figure that part out

As a result of wearing your shoes, your overall form on the bike will be smoother, your ride will be more comfortable and your workout will be more effective. As an added bonus, the shoes also last forever. I'm going on 3 years with one pair and I seem to wear them more than any other shoe. And really, do we need to make our workouts any harder than they already are?

Happy Shopping.

Keep Climbing,

ELD

Just a Brief Note on Etiquette.

You likely won't find anyone writing in asking this columnist about manners, morals or anything revolving around etiquette. That's a whole different blog. However, even in spinning, there are certain rules of the trade to follow in order to make your experience run smoothly and not run the risk of disrespecting and/or annoying the crap out of otherwise gracious instructors. I have but a few...

1. I love new participants. I don't love when you show up 3 seconds before class starts and need a full run-down. Be early.

2. I love the great energy that only a group of spinners can foster. When the music starts, the mouths should shut. As I always say, if you can talk to your neighbor, you're probably not working hard enough.

3. If you have an injury, let me know. What am I supposed to think when you're sitting in the saddle the entire class?

4. Germs are rampant in gyms. Wipe down your bike!

5. Don't ruin the class by adding your own soundtrack. Leave the iPods in your locker. I work hard to make sure most, if not all, music tastes are accounted for. If you can't hear me, you're not going to get the full effects of the workout. Plus, to get back at you, I will likely blare the music louder and louder until you get the hint.

While many of these tips may seem like common sense, you'd be surprised as to what I've seen over the course of my teaching experience. By following aforementioned rules of etiquette, a safe, fun, and effective workout is guaranteed.

Keep Climbing,

ELD