Footwear: Finding the Best Shoe for Your Training Protocol

At least once, we have all shown up to the gym or fitness class and realized that our work shoes are still on our feet, and the pair designated for the workout are sitting at home.  Fun!  However, even when we pack up appropriately, there is a good chance that the shoes chosen for a particular routine may not be the most ideal option.  Learning the characteristics of what athletic shoe styles offer for performance and support will help you to pick the right one.

While running and training shoes may often look similar on the shelf, there are big differences when it comes to how the shoe is engineered.  Just about any workout can be done in either pair, but the specificity of each might reveal short and long-term drawbacks.   Over the years, through different pairs of shoes, you may have noticed that barbell squats do not feel quite right, or that your long treadmill walks are tougher on your feet than usual.  This scenario would likely be from a style mix up.  The major difference comes down to the shoes’ flexibility and position of the heel.

Running shoes have been designed to maximize support and efficiency of heel-to-toe movement.  They typically have a higher heel drop, which allows for more cushioning and a smoother gate.  This makes them a great option for the track, treadmill, or elliptical machine.  When it comes to weight training, however, the foot position offered by running shoes can work against you.  Exercises that require a strong ground to the floor such as the deadlift or standing overhead press will be thrown off by the elevated heel.  Lateral movement is also more rigid and unbalanced in traditional running shoes.  Outside of forward facing cardio, most running shoes should be replaced by a training shoe in a gym setting.

Training shoes are designed with a low heel drop, making them flatter and more flexible than runners.  This allows for better multi-directional movement, jumping, and deceleration.  They are also excellent for weight training, as the lower heel allows for better balance, easier posterior chain engagement, and more efficient range of motion.  Within the training shoe space, there are further factors to consider when choosing for specific exercise.  When looking for a trainer most appropriate for circuit training, plyometrics, footwork, or agility,  find the pair that offers the most cushioning and flexibility to handle the impact and movements of the workout.  If traditional lifts such as squat and deadlift are the focus of your workout, choose the trainer that has more stiffness in the sole and less flexibility in the knit or canvas of the shoe.  This will provide a secure feel to the floor while performing the lifts.

The advancements in technology and specific focuses of athletic shoes has grown immensely over the years; in 2019, Nike had a major role in helping world-class runner Eliud Kipchoge finish a marathon in less than two hours using a Teflon-plated super shoe.  While that may be overkill to your goals, it goes to show that the perfect fit is out there once you know what to look for!