Rowing Shoes: The Options

Your rowing shoes options depend on where you row: fixed shoes in the boat, flat trainers on the erg, and grippy footwear on the dock. You’ll only buy the first if your club asks you to or you own a boat. For most beginners, a flat pair of trainers and some thin socks are enough.

Which option suits you?

Situation	Suitable footwear
Club boat with fixed shoes	Your own thin socks; thin neoprene socks in winter
Your own boat	Boat shoes sized to you, fitted to your stretcher
Erg at home or gym	Flat-soled training shoes
Carrying boats	Grippy shoes or waterproof boots
Cold-water rowing	Neoprene socks and shoes

In the boat

Most boats have shoes fixed to the stretcher, so you don’t bring your own. Some clubs supply a range of sizes, and others ask rowers to bring theirs. If you’re buying:

• Fit. Your foot should sit snug, without pinching. Loose shoes cause blisters, and tight shoes cause pain and numbness.
• Quick release. You must be able to free your feet fast in a capsize. Practise this with your club.
• Closed toes. These protect against knocks and cold.
• Compatibility. Some shoes fit only certain stretchers, and boats use different fixings. Measure your fixing holes first.

Speak to your coach or boatman before swapping shoes, because a poor set-up can cause blisters or knee and ankle strain.

Heel restraints: the part that matters most

Heel restraints stop your heel rising too far, so your foot pulls free if the boat rolls. British Rowing has warned of capsizes where rowers’ feet became trapped, and says these could be prevented if heel restraints were checked and improved. Here’s what its guidance asks for:

• Limit the lift. Its 2016 alert gave 7 cm, measured at right angles from the footplate. A RowSafe note suggests no more than 50 mm of clearance at the heel as a good setting. Rules can change, so check the current Rules of Racing.
• Anchor each shoe separately. Each shoe should be restrained on its own, so your foot comes free when your heel reaches the horizontal.
• Use proper materials. Laces and cable ties aren’t appropriate. Watch for chafed, rotted or sun-damaged cord.
• Check by hand before every outing. Pull each heel up and look at the cord, the knot and where the cord meets the shoe.
• Don’t fasten shoes too tightly, and don’t wear shoes that are too small.

If a shoe is too big, don’t wear trainers inside it or add your own fixings. RowSafe advises against both. Find a boat with a better size, or ask your boatman.

Fit tips for boat shoes

1. Measure your foot, length and width, in the afternoon when feet are slightly larger.
2. Use the maker’s size chart, because sizing varies between brands.
3. Wear the socks you row in.
4. Check that your heel stays down and your toes have a little room.
5. Sit on the floor and practise pulling your feet out without using your hands.
6. Fasten the shoe only as tightly as you need to hold your foot.

On the erg

A flat-soled trainer works well. Your feet are strapped to the footplates, so you need a shoe that doesn’t slide and has a firm heel. Cushioned running shoes with thick, soft heels can feel unstable, so many people prefer a flatter gym shoe. Some rowers row in socks or barefoot, though straps can rub.

On a Concept2, set the footplate so the strap crosses the ball of your foot, its widest part. The strap should be snug, not tight enough to cut off circulation. Concept2’s advice is that taller rowers or those with bigger feet should try a lower setting, and shorter rowers or those with smaller feet should try a higher one. Our guide to how to use a rowing machine walks through setting your feet, and rowing without feet strapped in covers that variation. If you have foot pain, get it checked by a GP or physio first. If it turns out to be plantar fasciitis, our guide to rowing with plantar fasciitis covers how to do it safely.

Boathouse and dock

Choose shoes with grip. Docks, ramps and boat bays get slippery, and you’re usually walking on them while carrying a boat. Many rowers wear waterproof boots or neoprene shoes, or sandals with a firm strap. Avoid flip-flops. Pack dry shoes or socks for afterwards, and add neoprene socks or overshoes in cold weather. If your landing stage is slick, cleaning your rowing dock is a safety job worth raising at your club.

Looking after them

• Rinse boat shoes after use and dry them away from direct heat.
• Replace worn straps and Velcro.
• Replace damaged shoes in shared boats. RowSafe warns that shoes damaged by people with the wrong size of foot can become the weak point in a capsize.
• Check heel ties and fixings before racing, using our boat inspection checklist.

For clothing to go with all this, read what kit to wear for rowing.