Let’s face it — we’ve all had that moment when we show up for a workout and realize our gym shoes are still at home. Even when we come prepared, we may not always be wearing the right shoes for our workout.

Choosing the correct footwear for your specific training style isn’t just about comfort — it can significantly impact performance and help prevent injury. Here’s what you need to know about selecting the best shoes for your workout and why it matters.

Why the Right Footwear Matters

Your feet are the foundation of every movement you make in the gym. Wearing the wrong type of shoe for your activity can compromise your form, throw off your balance, and even cause long-term joint stress.

Research-Backed Evidence

Studies have shown that improper footwear can lead to a variety of injuries — from plantar fasciitis and shin splints to knee and back pain. A 2020 study published in the Journal of Foot and Ankle Research concluded that footwear designed for a specific activity significantly reduces the risk of injury and improves performance metrics such as balance, power, and endurance.

Running Shoes vs. Training Shoes: Key Differences

At a glance, running and training shoes may look similar — but they’re engineered very differently.

    Running Shoes: Built for Forward Motion

Running shoes are made to support heel-to-toe movement and provide maximum cushioning. They usually feature a higher heel drop, which helps absorb impact when your foot strikes the ground. This makes them ideal for:

• Treadmill workouts
• Long-distance cardio
• Elliptical or stair climber sessions

However, their extra cushioning and elevated heel can hinder performance in weight training and lateral movement. If you’ve ever felt unstable during squats or deadlifts, your running shoes may be the reason.

Training Shoes: Designed for Versatility

Training shoes (also called cross-trainers) offer:

• Lower heel drop for better balance
• Increased stability for strength training
• Greater flexibility for lateral and multi-directional movement

These features make them ideal for:

• Weightlifting
• Circuit training
• HIIT workouts
• Plyometrics
• Agility and footwork drills

Specialized Footwear for Specific Training

Depending on your workout routine, you may want to go even more specific:

Weightlifting Shoes

• Raised, solid heel for increased ankle mobility and stability
• Rigid soles to maximize ground connection during heavy lifts
• Great for: squats, deadlifts, Olympic lifts

Minimalist or Barefoot Shoes

• Ultra-thin soles to mimic barefoot movement
• Encourage foot strength and natural movement
• Great for: mobility training, balance work, or light resistance training

Court or Agility Shoes

• Lateral support for side-to-side movement
• Used in sports like tennis, pickleball, or basketball
• Great for: functional training, agility circuits, or sports conditioning

Not Sure What to Wear? Ask Your Trainer!

Everyone’s body moves differently — and the “right” shoe depends on your goals, foot structure, and training protocol. If you’re not sure what type of footwear is best for your workout, talk to your personal trainer. They’ll help guide you to the shoe that best supports your form, performance, and long-term health.

Where to Get Professionally Fitted in Northeast Ohio

Want to find your perfect fit? Check out these trusted local shoe stores in the Cleveland and Northeast Ohio area where trained staff can help you choose the best footwear based on your training style, foot shape, and goals:

🌟 Second Sole

• Locations: Lakewood, Lyndhurst, Akron, Mentor, and more
• Specialty: Gait analysis, running and training shoes, knowledgeable staff
• Website

👟 Fleet Feet Cleveland

• Locations: Westlake and Pepper Pike
• Specialty: 3D foot scanning, personalized fittings, great for walkers, runners, and cross-trainers
• Website

🏃‍♂️ Vertical Runner

• Locations: Brecksville and Wooster
• Specialty: Expert fittings, running and trail shoes, strength and conditioning support
• Website

🛍 The Cleveland Running Company

• Location: Shaker Heights
• Specialty: Quality running shoes, fitting consultations, and local support
• Website

These spots don’t just sell shoes — they help you make informed decisions based on your movement patterns, arch type, and the type of workouts you do.

The Tech Behind the Shoe: A Look at Innovation

In 2019, Nike made headlines when elite marathoner Eliud Kipchoge broke the 2-hour barrier wearing a carbon-plated “super shoe.” While you may not be racing marathons, this is a reminder of how far shoe design has come — and how the right technology can enhance your performance.

Bottom Line: Train Smart From the Ground Up

The wrong shoes can sabotage a great workout. But the right pair? They can elevate your training, prevent injury, and help you feel stronger and more in control.

So before your next session, take a look at what’s on your feet — and if you’re unsure, reach out to your trainer for guidance or visit a local shoe expert. Your feet (and your results) will thank you.

 

Updated April 4th, 2025.