Best Shoes for Cross Training and the Gym LAST UPDATED: March 2nd, 2020

Features You Want in a Weightlifting Shoe

Weightlifting shoes have unique features, which is why you need the right ones. These features provides benefits, which include:

• The ability to activate more muscles
• Push through the floor easier to produce more force
• Supportive Soles

Now you know the benefits, what are you doing to look for? There are three major features that your weightlifting shoes should have. These are:

• Fit
• Support
• Proper fit

Squats and Deadlifts Shoe Features

Shoes designed specifically for squats and deadlifts should have an elevation of the heel from 0.3 inches to one inch, which helps to anchor and ground you to the floor. This heel height is idea for squats and deadlifts because the heel provides more stability depending in your stance. Another benefit of this pronounced heel is it will provide you with deeper compound moves while providing stability your body needs.

While searching for shoes, you will notice there are two types of strapping systems to choose from: the traditional lacing system and the strapping system. Double strapping provides extra security that traditional lacing may not give. However, this is personal preference so you may need to try both types to see what type works best for you. When trying on the shoes, make sure they offer a snug fit and allow you to ground yourself while lifting.

Keep in mind that weightlifting shoes are designed for short bursts of energy, so they may not be as breathable as other shoes, especially running shoes.

Regular Squatting and Olympic Weightlifting Shoes

This type of weightlifting happens when weights are being placed on your back or above your head. Because of this, you need a shoe that has an elevated heel, has lateral support, and a hard sole. Being close to the ground helps generate strength, which is why you need a hard sole.

If your shoe is highly cushioned then all that cushioning will disperse the energy you create throughout that midsole and you will not get the strength you need to properly lift. Furthermore, the elevated heel helps the natural movement of your body and keep your torso upright. If you decide to bench press, deadlift, or squat at your maximum then you will need no heel.

What to Look for in a CrossFit Shoe

CrossFit is a popular sport that has only increased in popularity over the last few years. CrossFit shoes need to handle a variety of activities like:

• Rope climbs
• Lifting heavy weights
• Running
• Scaling walls

So what features do shoes need to handle everything? They need to offer grip, traction, and be somewhat sticky. The soles need to be stiffer and harder than traditional running shoes because this allows for stability in rock climbs and jumps. The harder sole especially helps during heavy lifting.

CrossFit is an intensive workout, so you need shoes that are durable. A wider toebox is ideal for the variety of movements you will do doing the workout. The 4mm rise is common and will keep you stable, propel you forward, and distribute your weight throughout the midsole.

The shoes need to be somewhat flexible as you do agility drills, ladder moves, jumps, and rope exercises. The nice thing about crossfit shoes is they are lighter in weight, so you won’t feel like you have rocks tied to your feet while you’re climbing ropes.

Another benefit of crossfit shoes is they will help you maintain your form, which helps reduce your risk of injury — such as rolled ankles — and support your joints during workouts. With heavy use, expect to get about six months out of your shoes. For lighter use, expect to get a year out of your shoes.

A few clues that you need to replace your crossfit shoes is when you start to experience pain in your ankles, hip, knee, or feet. If you replace your shoes and do not experience any more pain then the problem is solved. If you are still experiencing pain, then you should contact your doctor.

Shoes You Need for the Treadmill

Treadmills can absorb shock, so you don’t need super cushioned shoes. Instead, you need shoes that have a firm grip and are stable as you run on the tread. Other features of these shoes should include:

• Supportive
• Comfortable
• Responsive
• Breathable

Running on a treadmill may cause you to land on a slightly flatter foot than if you ran outside, so you need shoes that reflect this. The balls of your feet may take more impact because of landing on a slightly flatter foot. In addition, many people tend to have a quicker stride so that is something to keep in mind as well. The heels take a lot of shock on the treadmill, so make sure your shoes do not bend at the arch or twist because you may start getting shin splints.

Best Shoes for Aerobic Classes

Aerobic shoes are designed to be lightweight, absorb shock well-cushioned, and prevent your feet from becoming tired during your workout. When shopping for aerobic shoes, make sure to try them on after your workout because your feet will be somewhat swollen and larger than earlier in the day. When you try the shoes on, there should be a half an inch between your big toe and the tip of the shoe. Wiggle your toes to make sure there is some movement.

The shoes should have a good grip, absorb shock, and offer solid ankle support. Running shoes do not make good aerobic shoes because they are designed to go forward, where aerobic shoes allow for lateral movement. If you use running shoes, there is higher risk for injury.

The shoes should be lightweight and flexible with a wide rounded outsole. A firm heel counter is necessary for when you step down to keep you stable.

Grab These Shoes for a Mixture of Activities

Mixed use shoes need to allow for lateral movement, not forward movement like running shoes. Furthermore, running shoes normally have a higher heel drop where mixed use shoes are flatter and are better suited for wider range of movements. Generally, most mixed use shoes have a heel to toe drop of 0-4mm.

With mixed use shoes, you can jump, stop, cut, and change direction quickly. These shoes are good for:

• Boot camps
• High intensity gym classes
• Agility training
• Strength training

Make sure your shoes are flexible in the midsole and have a comfortable upper. The lower heel will put you closer to the ground so it is easier to pivot and push off. Mixed use shoes are also more lightweight than traditional running shoes.

What happens if you get the wrong shoes? It can decrease your performance, cause injury, and be generally uncomfortable.