When you walk into a gym, you’ll notice a lot going on. But have you ever looked down? We’re talking about what’s right under your feet. One of the most common mistakes made while working out at the gym is simple. That’s the wrong training shoe.
Whether you’re a CrossFit athlete, starting a new strength program, or an avid runner, what you put on your feet matters. Sure, there are plenty of common gym mistakes, from poor form to lifting too heavy too soon, but training shoes can seriously hinder your athletic efforts.
I’m no running expert (my editors have that covered), but I know what to look for in cross-training and weightlifting. Here’s what to look for in lifting shoes and why it’s important.
Gym or running shoes: does it matter?
You might think it’s okay to wear your best running shoes to lift heavy weights, but it’s a no-no. Over-cushioning and lack of specific structure are a weightlifter’s worst nightmare.
Remember the cloud-like form of the Asics Gernimus 25? These are the last shoes you will wear when working with a heavy barbell. Shoes should maximize energy transfer and provide stability when producing force. Very springy running shoes are more likely to cause ankle instability and hinder your weightlifting efforts.
The key to stability during technical lifts is a reliable foot-to-ground connection. That’s why some lifters prefer to walk barefoot, while others prefer to wear Vans or classic Converse high-tops.
So, while choosing between cross-training shoes and weightlifting shoes (no, they’re not the same) is a personal preference, there are some important factors to consider.
cross-training shoes and weightlifting shoes
Cross-training shoes, like the infamous Nike MetCon series, are designed to be multifunctional and are made to be suitable for a variety of activities such as rope climbing, short runs, lifts, and plyometric training. The overall benefit of cross training shoes is simple: versatility.
For example, if you plan on doing Murph workouts or the best CrossFit workouts and quickly transitioning from one activity to another, cross-training shoes are the way to go. The upper and outsole are also built with stability in mind, so you can put your feet up and quickly transition to burpees or box jumps when needed.
Weightlifting shoes are made specifically for lifting, so you won’t be able to do much else while wearing them. These shoes incorporate a high heel, a wide toe box, and a stiff outsole for added stability. That stiffness doesn’t translate well to sports like running, which require flexibility in the foot to hit the ground. And that’s why you don’t show up to the gym wearing Asics and preparing to hit your personal best deadlift.
When attempting a snatch, clean and jerk, or other complex movement, you will be adopting a specific movement pattern, and shoes must meet these requirements to maximize power output, efficiency, and performance. there is. Let’s look at some specifics.
barefoot training
Your preferred heel-to-toe drop (or heel height) depends on your anatomy and the movement you’re performing.
If you are aiming for zero drop, or flat feet, barefoot shoes, barefoot training, Vans and Converse are popular. People who are shorter or more mobile may prefer this method, and many lifters report feeling “more connected” to the ground while squatting.
cross training shoes
Cross training shoes have a high drop, high heel, and stable midsole and outsole construction. These shoes fall somewhere between weightlifting shoes and barefoot shoes, making them extremely versatile and suitable for a variety of exercises found in functional training. Similar to weightlifting shoes, they are more flexible, suitable for combining different activities, and suitable for people who find their mobility and range of motion limited when training for flat feet.
weight lifting shoes
Weightlifting shoes support two things: anatomical positioning and performance. During Olympic lifts (think squats, snatches, and cleans, for example) the heel-to-toe height drop (heels are much higher) supports proper mechanics and stability for powerlifting .
Adjusting the foot position improves dorsiflexion, helps the lifter move the knees further forward (helpful for taller lifters or lifters with longer femurs), promotes an upright upper body posture, and improves overall Improves physical mobility. Lifters can also sit at the bottom of the squat to find more range during the lift.
If you prefer a quad bias, a higher heel can also help. However, unless you participate in the sport of weightlifting (Olympic lifting), you are unlikely to benefit from wearing them. It’s not necessarily about comfort. The wide toe box and super-stiff outsole encourage toe splaying and connection to the ground, but there’s little flexibility, so if you enjoy CrossFit or his HIIT classes, these shoes aren’t for you. Not helpful.
A compromise might be to carry a pair for strength in your workouts and switch to cross-training shoes for accessory lifts or WODs.
What are the best shoes for weightlifting?
If you have decided to focus on Olympic lifting and need a weightlifting shoe to support your training efforts, the Nike Romaleo 4 is very popular, as well as the NOBULL Lifter and Adidas Powerlift series as a starting point is.
If you’re still unbiased, we recommend trying a few pairs and seeing what feels best for you.
What are the best cross-training shoes?
To help you choose the right shoe for you, we’ve rounded up the best cross-training shoes on the market. Our favorites for versatility are the Hylete Circuit II, or the Vivobarefoot series if you prefer the barefoot feel while lifting.
I train in Nike Metcon 9s and will never wear any other shoes during a CrossFit class (probably until new shoes come out). While not Nike’s grippiest, it’s much more comfortable than the 8 and provides great stability while lifting weights with a pronounced rope guard for tackling climbs. NOBULL is also extremely popular among Crossfitters.
verdict
Wearing shoes that are not suitable for training does not lead to laziness. Many people simply don’t know what to launch and when. My best advice is to consider your training and adjust accordingly.
If you’re a runner, you already know that running shoes are the best training shoes for you. If you like to do a little bit of everything, save your money and choose a pair of reliable cross-training shoes. If you only do Olympic lifts during gym time, weightlifting shoes are the way to go.
Now, the next time you go to the gym, take a closer look at your shoes and if you’re trying to lift weights in your running shoes, take them off.
