What type of shoe should I wear?

We get asked this question often. Here's what I tell people...

(The short answer) Wear the "sneakers" or running shoes you have, that you are comfortable wearing, remembering the three don'ts below. Or, wear zero-drop (pictured) or barefoot shoes. The don'ts:

• Don't wear sandals. Most are loose and loose isn't good for mindful foot placement and weight transfer.

  
  

• Don't wear shoes with sticky or soft gum soles. They can catch on carpet and even on smoother surfaces.

  
  

• Don't wear those massively cushioned running shoes, and don't wear running shoes with aggressive lugs on the soles designed for rough terrain. You don't need the extra cushioning for Tai Chi, it gets in the way during weight transfer, and those lugs are made for getting over rocks, NOT Tai Chi.

Zero-drop means the shoe is flat -- there is no difference between the height of your heel and your toes. It's like walking barefoot*. But your foot is supported by a shoe. Maximum connection with the earth. Maximum feedback as you step and transfer weight. Same with barefoot shoes.

In Tai Chi your feet need to connect with the earth. You need to feel that connection evenly distributed from the heel to the toes. You need to feel the heel plant and continuation into full foot contact, without adding weight, until the foot is fully planted.

And, of course, we don't want you to fall because you're wearing a shoe designed for unrelated activities!! As a result, shoes that are too cushy, too loose, or that have sticky bottoms are not good choices.

Better balance is a function of many things, and one of them is the feedback you receive from from the ground to your feet as you move. And your shoes play a role.

*Because wearing zero-drop shoes is like walking barefoot, they can take some getting used to. Start by wearing them for short periods of time. Bring them to class and slip into them to begin and out of them after class. Go slow. Be patient.