Kickboxing can be taught in local boxing clubs, martial arts schools, but there are also classes offered at regular gyms, so the flooring may differ greatly. There’s a number of people who even prefer to do it barefoot, as this reduces weight (and thus fatigue), and lowers the risk of injuring your sparring partner.

But, if you’ll be working out at a gym, you’ll definitely need some sort of footwear. The outsole on said shoes needs to provide you with adequate grip in order to allow you to do all the moves without losing your footing and risking injury.

The best way to go is rubber, preferably non-marking, that won’t damage the floors and leave marks. You won’t need a thick outsole, as it would only weigh you down, and the best thing to go with is a minimal drop so that your natural balance is not impacted.

Not only does it require precision, strength and flexibility, but it also includes a lot of bouncing, jumping and movement in all directions. Your designated shoes need to allow for all of this but still ensure optimal protection. There are several ways in which this protection will be ensured.

Unlike in running footwear, you don’t need too much of a midsole or a thick outsole to protect you from pavement and pebbles, so this makes it a bit easier to make your choice, but there are other factors that can influence weight as well.

The upper in these shoes will often be made with leather, which is a great material in terms of comfortability and durability. Its downside, however, is reflected in the fact that it can often weigh a lot, and may lack breathability.

Synthetic is a more lightweight alternative, but it will often lock moisture in, leading to bad odors, as well as moisture retention that may cause foot health problems.

A great way to combine the durability of these materials with lightweight breathability is to look for breathable mesh inserts that’ll allow hot air and sweat to escape the shoe, while still allowing you to be protected in key areas. Shoes made entirely out of mesh, however, can be expected to last shorter, as it’s a thin material that doesn’t stand up to wear and tear.

In terms of durability, how you treat your footwear can greatly contribute to a happy-wearing experience. It’s important that you properly maintain, clean and dry your shoes after every wear, especially if you don’t wear socks.

Air your sneakers our after every use and clean the insoles every couple of months to prevent bacterial and fungal overgrowth.

If you’re planning on joining a cardio class, you’re most likely to train in regular sneakers, which will often allow for custom insoles and personalized levels of support that are required by those with low arches, flat feet, as well as pronation issues.

If possible, go with a model that has a removable insole, which will allow you to insert your own orthotics. A good amount of arch support can correct overpronation, which, in turn, properly aligns your feet and prevents shock from negatively influencing your ankles, knees, hips and back.

Additionally, this will make cleaning your footwear easier, giving you the option of changing the insoles every three months, as is recommended by podiatrists.

Other areas to look for support include the heel, which, just like in any other activity, needs to be securely locked into place, preventing unwanted movement that might cause an Achilles injury, or blistering.

Furthermore, a secure closure can greatly contribute to how a pair of shoes perform, and always ensure that your laces are tied well and tucked away.

Whereas running shoes tend to have thick midsoles, flats and thinner shoes not designed for high-impact activities often have thinner midsoles.

The reason for this is simple: you need more shock absorption and vibration dampening during high-intensity movements or activities to maintain comfort and prevent foot injury than you otherwise would with a regular shoe, flat or sandal.

Midsoles are often made from EVA (ethyl vinyl acetate), a synthetic plastic also used to make insertable orthotics. A firmer type of EVA for the midsole will make the shoe heavier, but more durable; whereas a softer type of EVA, like those found in running shoes, improves shock absorption, but wear much quicker.

Podiatrists tend to prefer firmer midsoles for those suffering from orthopedic conditions, such as plantar fasciitis. A higher score on the “midsole” criteria means that the midsole is of a firmer nature. Whether or not this is beneficial for you depends on your foot type and orthopedic issues!