Is your footwear holding you back in the gym?
As trainers, we get this question all the time: “What shoes should I wear for working out?” And it’s a great question because the right footwear can make a difference (positive and negative) in how you move, lift, and perform. Lately, we’ve been seeing a lot of super-cushioned sneakers like Hokas and On Clouds popping up at SOS. And while they’re great for running or all-day comfort, they’re not the best choice for strength training. In fact, they might actually be holding you back.
Running Shoes Are Great – For Running.
Buying running shoes is easy, with tons of options promising comfort and speed. And for running? They’re great! But when it comes to lifting weights or strength training, they aren’t doing you any favors.
Here’s why:
- Cushioned soles absorb impact and make running way more comfortable, but they don’t provide the stability you need when lifting.
- Curved midsoles propel you forward so you use your energy better and feel less tired when running, which isn’t helpful when you need a solid base for squats or deadlifts.
- Breathable materials to keep your feet cool, and the lightweight design cuts down on drag, but again, they provide little support for heavy lifts where you need control, balance, and power..
Why Running Shoes Aren’t Great for Strength Training
While running shoes are designed to absorb impact and propel you forward, those same features can actually work against you when lifting weights.
Take the heel drop, for example—the difference in height between the heel and the toe of the shoe. The extra cushioning in those shoes absorbs the load felt on your body when you lift weights. But, you actually need that force to push directly into the ground for better stability and power. With soft, squishy soles, it’s like trying to push off a bag of marshmallows. This can lead to bad form, extra strain on your joints and even increase the risk of injury.
A big coaching cue we give is to ‘feel or grip the ground’ or “push through the floor,” but with running shoes, that’s tough to do.
Potential Injuries from Wearing Running Shoes for Strength Training
While everyone is different and some people love to wear running shoes for everything. Over time, using them for functional strength training can lead to discomfort and even injuries.
Here’s why:
- Knee Pain and Strain—The instability of cushioned soles can throw off knee alignment, leading to excessive stress and discomfort.
- Ankle Instability – The elevated heel and soft midsole make it harder to stabilize your ankles, increasing the risk of rolling or twisting them.
- Plantar Fasciitis – The extra cushioning in running shoes can alter foot mechanics during lifting, putting extra strain on the plantar fascia and leading to inflammation and pain.
- Lower Back Pain – Poor weight distribution and an unstable base can cause compensatory movement patterns, straining your lower back over time.
- Hip Misalignment—If your feet aren’t properly grounded, your body may shift to adjust, leading to improper hip positioning and potential long-term issues.
There Are Certainly Exceptions
If you have to wear running or athleisure shoes for health reasons or specific foot issues, that’s totally okay, even if they’re not the best for strength training. Your well-being comes first! Be mindful of your form, focus on stability, and adjust as needed in your workouts.
The Benefits of Flat or Barefoot-Style Trainers
They might not look as cool as running shoes, but flat or barefoot-style trainers have some real perks when it comes to strength training and functional fitness. They provide better stability and support, making them a great option for workouts.
- Better Ground Feel – These shoes allow you to feel the floor beneath you, improving proprioception and balance during lifts.
- Proper Weight Distribution—The flat sole ensures even weight distribution, helping you avoid compensatory movements that could lead to injuries.
- Wide Toe Box – Unlike tight, narrow running shoes, barefoot trainers provide room for your toes to splay naturally, increasing comfort and stability.
- Enhanced Grip – A close-to-the-ground design improves traction, allowing you to generate force and maintain control over your movements.
Do You Need Special Lifting Shoes?
For the average strength trainer, you don’t need shoes designed for Olympic-style or heavy lifting. A well-constructed pair of cross-training shoes or barefoot-style trainers with a firm sole and flat base will do the trick for most people. The key is to avoid excessive cushioning and instability.
Cross-Training Shoes Are Widely Available
Over the years, more people have started to discover the benefits of barefoot-style shoes. With the rise of CrossFit and functional training, there’s been a shift towards better footwear options. Here’s a list of some shoes we’ve come across—they’re not ranked; this is just meant to help you get started in your research.
We’d love to hear from you – what are your favorite shoes to train in?